June 13, 2014

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CrossFit
Strength: Back Squat 3×5

WOD: For Time
15 Kettlebell Swings, 2 pood
15 Burpee Lateral Jumps
12 Kettlebell Swings, 2 pood
12 Burpee Lateral Jumps
9 Kettlebell Swings, 2 pood
9 Burpee Lateral Jumps

— then —
Rest 2 mins
— then —

12 Kettlebell Swings, 2 pood
12 Burpee Lateral Jumps
9 Kettlebell Swings, 2 pood
9 Burpee Lateral Jumps
6 Kettlebell Swings, 2 pood
6 Burpee Lateral Jumps
*1.5 pood for women. Lateral jumps over foam rollers.

CrossFit 101
WOD: 20 Minute EMOM
Odd: 12/10 Calorie Row
Even: 10 Burpees

Competitor
Same as CrossFit