Monday May 13th 2013

Jenae

WOD

Prep…

500 Meter row
3 rounds
10 KB swings
10 Air squats
5 HSPU

A. Front squat 1 rep max
– Build to a max effort

B. 3 Sets of:
10 Good morning, rest 30 sec.
3 Heavy ball ground to over shoulder, rest 1 min
– Build in weight of the course of the four sets

C. Crossfit Games Regional WOD # 7
4 Rounds for time:
2 Rope Climb @ 15′
100 foot sprint
4 Squat Clean (225/135)
100 foot sprint