February 6, 2015

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Happy Birthday Ann S!

CrossFit
WOD: 3 Rounds for Time
100 Air Squats
50 Box Jumps (20)
25 Dumbbell Clean & Jerks (Choose Load)

CrossFit 101
Pre: Max Set Wall Balls

WOD: 5 Rounds for Time
“Brenton”
Bear Crawl 100 ft
Standing Broad Jump 100 ft
*Do 3 burpees after every 5 broad jumps. If you’ve got a twenty pound vest or body armor, wear it!

Post: Max Set Wall Balls

Competitor
Strength:
1) Clean Heavy Single

2) Push Press 4 x 3
*Same weight across

3) Back Squat 5-5

WOD: Surprise!