May 9, 2014
Happy Birthday Rylie H and Shari H
CrossFit
Strength: Back Squat 3×5
*Add 5-10#
WOD: For Time
300m Row
30 Kettlebell Swings (53/35)
30 Burpees
30 Kettlebell Swings
300m Row
*10 Minute Time Cap
CrossFit 101
WOD: 3 Rounds – 1 Minute Per Station
- Jumping Lunges (alternating)
- One Arm Dumbbell Snatch (alternating)
- Sit up
- Ball Slam
- Russian Twist
- Rest
*Choose load on dumbbell, slam ball and wall ball.
**Suggested weights are 35/20 snatch, 40/25 slam ball, 14/10 Russian twist.