November 18, 2013

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Happy Birthday Mandy D!

CrossFit
Strength: Weighted Push Ups 5-5-5-5-5

WOD: For Reps
4 Rounds/1 Minute Per Station
Wall Ball (20/14)
Rest 30 Seconds
Kettlebell Swing (70/53)
Rest 30 Seconds
Burpee Box Jump Overs (24/20)
Rest 30 Seconds

CrossFit 101
WOD: 3 Rounds/Each for Time
Row 300m
25 Wall Balls (20/14)
15 Toes to Bar