November 26, 2014

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Happy Birthday Jenny K!

CrossFit
Skill: Ring Dips 3 x Max Reps

WOD: For Time
30 Handstand Push Ups
40 Pull Ups
50 Kettlebell Swings (53/35)
60 Sit Ups
70 Burpees

CrossFit 101
WOD: 20 Minute AMRAP
5 Toes to Bar
10 Push Ups
15 Front Squats (choose load)
20 Sit Ups
25 Double Unders

Competitor
Strength:
1) Every 2:00 for 10:00
1 Squat Clean + 1 Front Squat + 1 Split Jerk

2)  Deadlift 8 @ 55%, 6 @ 65%, 4 @ 75%, 2 @ 85%, 2 @ 95%, 2 @ 100%

WOD: Same as CrossFit