September 8, 2014

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Happy Birthday Jenny K, Julia R, Hailey T and Russ T!

CrossFit
WOD: Each for Time
4 x 1000m Rows

CrossFit 101
WOD: 10 Rounds for Time
7 Burpees
7 Knees to Elbows

Competitor
Strength:
1) Drop Snatch 1-1-1-1-1-1
*Use heaviest weight possible for each set.

2) Every 2:00 for 16:00
1 High Hang + Snatch
*No foot movement

3) Back Squat 6-4-2-6-4-2-3-3
*Every 2:30 for 20:00

WOD: 3 Rounds for time
12 Toes to Bar
9 Handstand Push Ups (Strict)
6 Overhead Squats (155/105)