Mon – 04/29/2013

The Memorial Day Murph page is up now. Go get all the details.




Clean (full) – 15 Min to work up to a Heavy Single


For time:
Three rounds for times of:
400 Meter Run
20 Wallballs 20/14#
20 Kettlebell Swings 32/24kg
Rest 2 minutes

Record times for each round. Scale weights as needed.

Competition/WL WOD

Depending on what we’ve discussed…
Weightlifting Cycle
CrossFit Performance WOD plus GOAT work

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