May 1, 2014
Happy Birthday Alan H!
CrossFit/Competitor
REST DAY!
CrossFit 101
WOD: 3 Rounds for Time
“Mini-Kelly”
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
CrossFit Endurance
WOD: For Time
5K Run AND 5K Row (Advanced)
5K Run OR 5K Row (Intermediate)
CrossFit Prep
Lifts Learned: Back squat, front squat, overhead squat, snatch balance
Skills: Pull Up Progressions
