July 12, 2015

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Happy Birthday Ashley S!

CrossFit
WOD: 30 Minute AMRAP
“McGhee”
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

CrossFit 101
Strength: Bench Press 5-5-5-5-5
*Use heaviest weight possible for each set

WOD: 3 Rounds for Time
Row 500m
15 Over-the-Rower Burpees

CrossFit Prep
Lifts: Deadlift/Sumo Deadlift High Pull/Med Ball Clean
Skills: Hollow/Arch Body Drills