September 29, 2014

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Happy Birthday Kurt R!

CrossFit
Strength: Bench Press 5-4-3-2-1
*Use heaviest weight possible for each set

WOD: 3 Rounds for Time
10 Clean & Jerks (135/95)
400m Run

CrossFit 101
WOD: For Time
400m Walking Lunges

Competitor
Strength:
1) Every 0:30 for 15:00
Snatch Balance + Hang Snatch + Snatch

2) Every 1:00 for 10:00
1 Shoulder Press

3) 2 Sets for Max Reps Shoulder Press @ 75%

WOD: Same as CrossFit