July 5, 2013

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Happy Birthday, John M!

CrossFit
Skill: Handstand Push Up work

Strength: Power Snatch/Overhead Squat Complex
1 Power Snatch + 3 Overhead Squats (x5)

WOD: 12 Minute AMRAP
Burpee Broad Jump 100ft
Overhead Walking Lunge 100ft (45/25)

CrossFit 101
WOD: “Brenton”
5 Rounds for Time of:
Bear Crawl 100ft
Standing Broad Jump 100ft

  • Do 3 burpees after every five broad jumps. If you’ve got a vest or body armor, wear it.

Competitor
Strength: HBBS 8×4 @ 80% 1RM

WOD: Same as CrossFit