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friday

hanley —  January 31, 2014 — Leave a comment

#430class #crossfithud

Workout of the Day
Fitness Skill:
15 min alternating between Dynamic Exercises

Fitness WOD:
3 reps every :15×16 intervals of:
Medball Cleans
Push-ups
Box Jumps
*1 min rest in b/w rounds

OR

Performance Strength:
Bench Press

Performance WOD:
3 Reps every :15×16 intervals of
Power Snatch 95/65
Power Clean & Jerk
Thruster
*1 min rest in b/w rounds

Post your scores to the Whiteboard.

friday

hanley —  January 3, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10 min EMOM of:
10 Heavy Kb Swings
2×5 Turkish Get-ups

Fitness WOD:
Prison Rules: 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Wallballs
Flip Squats
Burpees

OR

Performance Strength:
3×5 Drop Snatches
3×8 Barbell Row
3×8 Snatch Grip Military Press

Performance WOD:
Prison Rules Block complete 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Snatch 95/65
C&J
Thruster

Post your scores to the Whiteboard.