July 8, 2015

Happy Birthday Allison L and Greg P!

Strength: EMOM x 7
2 Power Cleans + 1 Push Jerk
*Build over the 7 minutes

WOD: 2 Rounds for Time
100 Double Unders
50 Pistols (alternating legs)
25 Calorie Row

CrossFit 101
Strength/Skill: 4 Rounds
6 Banded Good Mornings
20 Supine Hamstring Curl with Med Ball
20 Banded Hip Bridges
*Rest as needed between rounds

WOD: For Time
“Team Swing”
200 Kettlebell Swings (53/35)
*Teams of 2 will work together to complete 200 kettlebell swings. One person swings, the other person rests in the designated resting position. Partner A cannot swing if Partner B is not in resting position. Resting partner has their choice of a) plank or b) bottom of a squat.

CrossFit Prep
Lifts: Back Squat/Front Squat/Overhead Squat
Skill: Kipping Pull Up