July 1, 2015

Happy Birthday Jason B! 

CrossFit
Strength: Heavy Single Power Clean

WOD: 4 Rounds for Time
Row 500m
15 Push Prress (135/95)

CrossFit 101
Strength/Skill: EMOM x 21
Minute 1: Dumbbell Push Press x 6 Reps
Minute 2: Renegade Rows x 6  Reps
**Dumbbells Optional (Push-Up, Row Left, Push-Up, Row Right) 
Minute 3: Alternating Lateral Lunge x 12

WOD: 12 Minute AMRAP
“Lisa are you OK?”
12 Ball Slams (40/25)
12 Push Ups
12 Box Jumps (24/20)

CrossFit Prep
Lifts: Shoulder Press/Push Press/Push Jerk
Skills: Pistols