January 14, 2015

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Happy Birthday Kevin E and Jason N!

CrossFit
Strength: Deadlift 5-5-5
*Use heaviest weight possible for each set

WOD: 10 Minute AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

CrossFit 101
WOD: Each for Time
Run 3 x 800m
*1:1 Rest

Competitor
Strength:
1) Snatch and Power Snatch Cycling
2) 4 x 1+1 Front Squat and Thruster
*Same weight across
3) Back Squat 4 x 3
*Same weight across

WOD: Same as CrossFit