July 22, 2015

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Happy Birthday Katelyn L, Shane Mc and Andrea P! 

CrossFit
Strength: EMOM x 10:00
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
*Choose load. Increase each set.

WOD: EMOX x 14:00
Minute 1: 6 Strict Pull Ups
Minute 2: 12 Burpees

CrossFit 101
WOD: Each Round for Time
Row 2000m
Row 1000m
Row 500m
*Rest as needed between efforts

CrossFit Prep
Lifts: Good Morning/Sumo Deadlift High Pull
Skill: Burpees

Mini WOD: 21-18-15-12-9-6
Sumo Deadlift High Pull
Burpee Over Barbell