November 30, 2015

November 30, 2015

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Happy Birthday Marshall D!

CrossFit
Strength: Every 2:00 for 12:00
2-Position Snatch

WOD: AMRAP x 10:00
20 Box Jumps (24/20)
10 Handstand Push-Ups

CrossFit 101
WOD 1: Alternating EMOM x 14:00
Minute 1) Row for Calories (15/12)
Minute 2) 12 Burpees

— Rest 2 Minutes —

WOD 2: Alternating EMOM x 14:00
Minute 1) 15 Wall Balls (20/14)
Minute 2) 15 Kettlebell Swings (53/35)

Barbell Club
1) 5 Sets of Torokhtiy Snatch Complex
2) 4 x 1 Push Press + Push Jerk
3) Clean Pull 3-3-3