August 4, 2014

0

Happy Birthday Travis L! 

CrossFit
Strength: 1 Squat Clean + 1 Front Squat + 1 Split Jerk x 7
*Use heaviest weight possible for each set. No misses.

WOD: 3 Rounds For Time
500m Row
15 Over-the-Rower Burpees

CrossFit 101
WOD: For Time
21-15-9
Kettlebell Deadlift (choose load)
Pull Ups

Competitor
Strength: Back Squat 10-10-10
*Use heaviest weight possible for each set

WOD: 3 Rounds/Each for Time
“OPT Repeatability Test”
Row 250m
10 Kettlebell Swings (70/53)
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
10 Burpees
Row 250m
*Rest 12 minutes between each round. Each round is 100% effort.