September 1, 2014
Happy Birthday Duy P and Mandy S!
CrossFit
Skill: Handstand Push Up 5 x Max Rep
WOD: 12 Minute AMRAP
50 Double Unders
7 Burpees
*Add 7 burpees every round (round 2 – 14 burpees, round 3 – 21 burpees, etc)
CrossFit 101
WOD: EMOM x 18
Minute 1: 10 Kettlebell Swings
Minute 2: 8 Dumbbell Walking Lunges
Minute 3: 6 Burpee Box Jump Overs
Competitor
WOD 1) For time
30-20-10
Thrusters (95/65)
Chest-to-Bar Pull Ups
WOD 2) For Time
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95)