LETS GET SIGNED UP FOR THE CROSSFIT OPEN, 2 weeks away!
Skill
Pendlay Rows 3x8
Bent Over Rows 4x6
WOD
7 Rounds
7 Air Squats
7 Toes to Bar
7 Power Snatches (65/95)
7 Sumo Dead Lift High Pull
THIS IS IT: very similar to an old "Open" WOD. Try to not break within a movement!!! Try to get done a round in :90 secs, about
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)