Back Squat 10×2@90% WOD “Bell Yeah” 4 rds 18 kb swings 53/35 15 goblet squats 53/35 12 sdhp 53/35

Compare to: Fri, 07-25-2014 “Partner WOD” 70 pullups – rest=bottom of squat hold 70 push press 95/65 – rest = hollow hold 70 power cleans 95/65 – rest = hang from pullup bar 70 back squats 95/65 – rest = push-up plank hold 6 x 200 m – partner A...

Deadlift 5-5-5-5-5rm CrossFit Main site wod 7 rds 10 sdhp 95/65 10 ring dips

3 position clean (Floor, knee, hip) Build to a heavy set. WOD 3 rds 20 alt kb snatches 53/35 400m run 5 power cleans 185/125 Elite: 225/155

7am class only today due to the Jon North seminar. We will have an open gym Sunday from 1-2:30! “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

3 position snatchFloor, knee, hip work for 20 min and build to a heavy set of the complex WOD 3 min max cal row Then  5 min ladder 1 power snatch 95/65 1 burpee 2 power snatches 2 burpees … *score is calories plus reps