July 15, 2016

CrossFit
Skill: EMOM x 6:00
3 Handstand Push Ups

WOD: For Time
30 Row Calories
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 Overhead Step Back Lunges (95/65)
30 Sumo Deadlift High-pulls (95/65)
30 Box Jump Overs (24/20)
30 Row Calories

CrossFit 101
WOD: EMOM x 28:00
1) 15 Slam Balls (40/25)
2) 12 Reverse Dumbbell Lunges (40/25)
3) 12/10 Assault Bike Calories
4) Rest

Barbell Club
1) Back Squat (10 x 3 @ 80-82%)
2) Front Squat (3×3 @75%)