June 16, 2014

Happy Birthday Cheryl S!

CrossFit
Skill: Handstand Push Ups 3 x Max Reps

WOD: 4 Sets, Each for Double Under Reps
Against a 4-minute running clock, complete:
25 Wall Balls (20/14)
400m Run
Double Unders x Max Reps
*2:00 Rest Between Rounds

CrossFit 101
WOD: 3 Sets, Each for Double Under Reps
25 Kettlebell Swings (53/35)
400m Run
Double Unders x Max Reps
*2:00 Rest Between Rounds

Competitor
Strength:
a) Front Pause Squat 1-1-1-1-1-1
b) Every 1:30 for 12 Minutes, 2 High Hang Snatch @ 70%
c) Every 1:30 for 9 Minutes, 3 Back Squats @ 80%

WOD: 3 Rounds for Time
30 Calorie Row
15 Chest-to-Bar Pull Ups