Wednesday 140305

Best wishes to Chapman as he heads out for Basic Training!

Best wishes to Chapman as he heads out for Basic Training!

Best wishes to Chapman as he heads out for Basic Training!

Main – CrossFit

Warm-up

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-10

Snatch Press-Under,
C2B Pull-up (Strict Rnd 1),
Axle F/R Walking Lunge,
K2E.

Strength/Skill Development

A1. : Pistols (AMRAP x 30s alternating. No added load. x 3)

A1. : Russian Box Step-up (AMRAP in 30s/leg. Rest 30s b/w legs. Hold DBs)

A2. : BTN Press (@ 2111; 5-8 x 3. )

A3. : Row 20 seconds for Max Distance (Distance)

WOD

Metcon (Time)

Complete 4 Rounds of:

7 HPC (~60-70% NTE 155/105lbs)
12 K2E
200m shuttle run (turns every 50m)

Compare to Wednesday 130612.

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