September 9, 2014

Strength: Back Squat 2-2-2-2-2
*Use heaviest weight possible. 3 second pause at bottom.

WOD: 3 Rounds for Reps
1 Minute Ball Slams (40/25)
1 Minute Rest
1 Minute Box Jumps (30/24)
1 Minute Rest
1 Minute Rope Climbs
1 Minute Rest

CrossFit 101
WOD: 10 Rounds for Time
“Teamwork Tuesday”
10 Hang Dumbbell Clusters
10 Burpees
200m Run
*In teams of 2, alternating each movement, complete 10 total rounds of dumbbell hang clusters and burpees. A Cluster is a hang clean into a thruster. 
*EX: Partner A performs 10 clusters/Partner B performs 10 burpees and then both Partners Run. Then, Partner A performs 10 burpees/Partner B performs 10 clusters and then both Partners Run. This continues for 10 total rounds (5 per partner).

CrossFit Prep
Lifts: Back Squat, Bear Complex and Squat Clean

Skill: Rope Climbs