Habb rockin the lateral hop burpees at Leave No Survivors 2014!
(3x) 15 OHS (115#/80#) 30 KB Swing (53#/35#) 45 Sit-ups
ENDURANCE WOD’s CrossFit On Day: 100m sprint on the min every min for 10 min CrossFit Off Day: 7 miles at race pace
ARTICLE of the Day: Two Simple Steps to Avoid Butt Berry – Read Complete Article HERE. – This will definitely be useful information for Today’s WOD!
WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr
A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest