July 21, 2015

Happy Birthday Brandon H and Gunnar H!

WOD: For Time
Row 2000m
Row 1000m
Row 500m
*Each Round is MAX Effort!

CrossFit 101
WOD: 4 Individual Rounds for Time
Run 400m
50 Sit Ups
*3 Minutes Rest Between Rounds. Each Round is MAX Effort!

CrossFit Prep
Lifts: Good Morning/Sumo Deadlift High Pull
Skill: Burpees

Mini WOD: 21-18-15-12-9-6
Sumo Deadlift High Pull
Burpee Over Barbell

CrossFit Teens
WOD: 10 Minute AMRAP
7 Kettlebell Snatch (Right)
7 Kettlebell Snatch (Left)
7 Chest to Bar Pull Ups

1) Clean from the Block 5 x 2 @ 80%
2) Snatch Balance 5 x 1