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WOD: Overhead squat 1-1-1-1-1-1-1 Post loads to comments.
FIT TEST: complete as many reps as possible in 2 minutes of situps. Post reps to comments.
WOD: as seen on CrossFit mainsite 4 rounds for time of 400m run and 50 airsquats. Post time to comments.
WOD: "Elizabeth" a CrossFit Original 21-15-9 rep rounds for time of squat clean(135/85#) and ring dips. Post time to comments.
REST DAY
SKILL: 30 1-leg squats(15/side). You can do either box or "pistol" style.
WOD: 5 rounds for time of 10 kb snatch(5/side) and 10 box jump. Post time, load, and box height to comments.
STRENGTH: power cleans 5-5-5-5-5. Post loads to comments.
WOD: 5 rounds for time of row 500m and 15 push press/jerk(95/65). Post time to comments.
SKILL: "L" pullups 30 reps
WOD: "Karen" 150 wall-ball shots for time(20#/14#)
Rest Day
STRENGTH: Front squat 5-5-5-5-5
WOD: run 10k fror time. Post time to comments.
WOD: 30 muscle-ups for time or 120 pullups and 120 dips for time. Post time and workout selection to comments.
