October 24, 2014

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Happy Birthday Kevin B!

CrossFit
Strength: Thruster 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: For Time
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

CrossFit 101
WOD: For Time
“Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

Competitor
Strength:
1) Find Your Thruster 3RM

2) Every 1:30 for 15:00
1 Snatch (choose load)

WOD: Same as CrossFit