July 12, 2013
CrossFit
Strength: Hang Squat Snatch 2-2-2-2-2
WOD: OC Throwdown Qualifier #3
5 Rounds for Time
8 Bar Facing Burpees
8 Deadlifts (225/155)
8 Toes to Bar
CrossFit 101
WOD: 4 Rounds for Time
Med Ball Run 200m (20/14)
20 Wall Balls (20/14)
Competitor
Strength: HBBS 8×4 at 80% 1RM (rest 2 minutes between sets)
WOD: Same as CrossFit