July 31, 2014

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Happy Birthday Maggie G, Lisa S and Faith Y!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 4 Rounds for Total Reps
30 Wall Balls (20/14)
Max Rep Box Jumps in Remaining Time
*1 minute rest between rounds 2 and 3

CrossFit Endurance
Warm Up:
Run 1 Mile
Row 1K

WOD: 4 Individual Rounds for Time
Sled Push 100m
50 Double Unders
Run 400m
*Two minutes rest between each round

CrossFit Prep
Lifts: Presses and Split Jerk

Skills: Pistols and Double Unders