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