February 4, 2017

CROSSFIT
Conditioning: 3 Rounds For Time
30 Power cleans 135/95
30 Wall balls 20/14
30 Calorie Row
*20 cals for the ladies

CROSSFIT 101
Conditioning: 5 Rounds for Reps
“Saturday Team WOD”
60 seconds of Rowing – for cal
60 seconds of Kettlebell Swings
60 seconds of Box Jumps
Rest 60 seconds

STRONGMAN
Conditioning: For Time
300 Burpees
EMOM 5 Russian KB swings
70/53

Alternative WOD
Conditioning: For Time
“Speed Hybrid 50”
50 Bench Press
50 Back Squats
50 Deadlifts
50 Push Jerks
50 Hang Power Cleans
All lifts done at 50% of body weight except Deadlifts to be done at 75% body weight.