Strength: Sumo Deadlift 3x20
WOD: 20 Min AMRAP
10 KB Snatch Each Arm (1.5/1)
10 Pull Ups
10 Toes-to-Bar
10 Burpee Broad Jumps
REC: Crab Walk 1 Lap
Saturday, August 17th, 2013
WOD: For Time
50 Bench Press @ Body Weight
50 Push Ups
1K Row
50 Wall Balls (20/14)
50 Burpee Broad Jumps
Friday, July 19th, 2013
Strength: 3x max squat cleans @135/95
WOD: 15 AMRAP
5 Front Squat (135/95)
10 HSPU
15 DUs
REC: 1 lap burpee broad jumps
Saturday, July 13th, 2013
Outdoor WOD: (The football field at KW or NC would work well for this)
2 Rounds for time:
100 Yards of each movement
Burpee Broad Jumps
Lunges
Crab Walk
Bear Crawl
*Oh, I almost forgot, run 100 yards between movements.
Remember, the Box is unavailable due to the CrossFit Olympic Lifting Seminar going on from 8-5. Thanks for your cooperation.