October 7, 2014

Happy Birthday Jim D and Mitch L!

CrossFit
WOD: 3 Rounds For time
Row 1000m
Run 800m

CrosFit 101
WOD: For Time
“Teamwork Tuesday”
Med Ball Run, 800 m
100 Box Jump Overs
100 Pull-ups
100 Double Unders
100 Dumbbell Push Press
Med Ball Run, 800 m
*In teams of 2, with only one partner working at a time complete the reps as fast as possible. Both partners will complete the runs together and rotate carrying the ball.

CrossFit Prep
Lifts: Squat Clean and Thruster

Skills: GHD and Deficit Push Up

Incendia Barbell
1) Hang Snatch 2-2-2-2
2) Snatch Pull 3-3-3
3) Weighted Good Mornings 5-5-5