140412 Saturday Mike “Dork” Kennedy

Dork

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
TnG Deadlift,
Overhead Squat,
C2B Pull-up,
KBS.

Strength Development

A1. : Front Squat (x 4-5 x 4. )

A2 : Kneeling Torso Row (@ 21X0; 4-6 x 4. )

WOD

Mike “Dork” Kennedy (Time)

33 Back Squats (NTE 225/155lbs)
15 Burpees
33 Deadlifts (NTE 225/155lbs)
15 Burpees
33 KB Swings (NTE 32/24kg)
15 Burpees

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