Fri. 12/31/2010
Have a Happy New Year with your family and be safe!!!!!!!
Have a Happy New Year with your family and be safe!!!!!!!
Warm-up – Burgener 75 ground to overhead (Power snatch preferred) 55/35 W.O.D – “Cindy” – 20 minute A.M.R.A.P 5 – pull-ups 10 – push-ups 15 – squats
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
W.O.D. – For time: 100 Double Unders 10 Squat Snatches 135 / 95 lbs 10 Chest to bar Pull-ups 10 Thrusters 135 / 95 lbs 10 Chest to bar Pull-ups 10 Power Clean & Jerks 135 / 95 lbs 10 Chest to bar Pull-Ups 100 Double Unders
Strength – Back Squat 3×5 W.O.D 10 rounds for time: 1 Power Clean 155 / 105 lbs 3 Front Squats 155 / 105 lbs 1 Split Jerk 155 / 105 lbs 10 Push-ups