May 8, 2013


Strength: 2 Power Snatches @ 75% (EMOM x 7)

WOD: 3 Rounds for Time
Run 400m
10 Thrusters (135/95)


CrossFit 101

WOD: Tabata Bottom to Bottom Squats and 1 Mile Run

8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position. No pausing at the top. Clock for run starts upon rise from last air squat.