May 29, 2014

0

Happy Birthday Coach Holland and Kara W!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Reps
4 Rounds, 1 Minute Per Station of:
Wall Balls (20/14)
Burpee
Double Unders
Rest

CrossFit Prep
Lifts Learned: Back Squat/Front Squat/Overhead Squat

Skills: Rowing and Kipping Pull Up

CrossFit Endurance
WOD: 2 x 1 Mile Runs @ 75%
*Rest 7 Minutes Between Rounds