July 29, 2015

Happy Birthday Jake K and Arthur R!

CrossFit
Strength: EMOM x 16
Minute 1: 3 Power Cleans (185/125)
Minute 2: Chest to Bar Pull Ups

WOD: 7 Rounds for Time
4 Burpee Deadlifts (155/105)
3 Burpees Power Cleans (155/105)
2 Burpee Squat Cleans (155/105)
1 Burpees Squat Clean & Jerk (155/105)

CrossFit 101
Strength/Skill: Got Pull Ups Day 2
1) Isometric Hold 3 x 10 seconds
2) Pendlay Row 3 x 3
3) Kettlebell Bent Over Row 3 x Max Reps (53/35)

WOD: For Time
Run 800m, then
30-20-10
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
*Scale as necessary

CrossFit Prep
Lifts: Over Head Squat and Snatch
Skills: Pull Ups

Mini-WOD: 12-9-7-5
Squat Snatch (45/35)
Wall Ball (20/14)