Wednesday 3/13/2013

Basics

Strength

On The minute for 10 minutes

5×5 One Arm KB Strict Press 35/15

5 KB Goblet Squats 45/25

WOD

3 Rounds For Time

200 meter run

10 wall balls

200 meter run

10 ball slams

200 meter run

10 sit ups

200 meter run

10 pull ups

 

Crossfit

Strength

On the  2nd minute for 10 minutes

3 Hang clean and press/jerk add weight each round

5 Chest to bar pull ups

 

WOD

For time

15-12-9-6-3

Medicine Ball cleans 20/14

Ball slams

KB SDHP 35/55

It never gets easier, you just get stronger.