March 6, 2014

Happy Birthday Dakoda T and Hannah W!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Time
10-1 Kettlebell Swings
1-10 Box Jump Overs

CrossFit Endurance
Advanced: 6 Individual Rounds
Sled push 100ft (90#/45#) then sprint 200m followed by 10 push-ups.
Rest as little as needed

Intermediate: 4 Individual Rounds
Sled push 100ft (90#/45#) then sprint 200m followed by 10 push-ups.
Rest as little as needed