May 1, 2015

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Happy Birthday Alan H!

CrossFit
Strength: Front Squat 3-3-3-3-3
WOD: For Time
9 Hang Power Cleans (185/125)
10 Ball Slams (40/25)
6 Hang Power Cleans
15 Ball Slams
3 Hang Power Cleans
20 Ball Slams

CrossFit 101
WOD: 3 Rounds for time
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

Competitor
Team WOD!