October 30, 2013

CrossFit
Pre-WOD: 50 Dumbbell Burpee Box Jumps for Time (pick load)

WOD: “DT”
5 Rounds for Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

CrossFit 101
WOD: “Mini-Kelly”
3 Rounds for Time
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Competitor
WOD: Same as CrossFit