January 16, 2015

CrossFit
WOD: 4 Rounds fot Time
Row 500m
21 Burpees
Run 400m

CrossFit 101
WOD: 3 Rounds For Time
“Burpee Helen”
400m Run
21 Kettlebell Swings (53/35)
21 Burpees

Competitor
Strength:
1) 1 Power Clean + 1 Hang Squat Clean 1-1-1-1

2) Shoulder Press/Strict Pull Ups Complex 3 x 3
*Same weight across

3) Deadlift 3-5-5
*Use heaviest weight possible for eat set.

WOD: Rest Day for Westside Brawl