September 10, 2013

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Happy Birthday, Mary N!

CrossFit
Skill: 5 Minutes of Double Unders

WOD: Run 4×400 (rest 4 minutes between runs)

Competitor
Strength: 12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

WOD: 5 Rounds for Total Time
50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans 185/120#
Rest 1:1