SoftBall 08-01-2014

WOD (W):
Partner Work Out
100 Pwr Snatch (115/75)
Partner Hold Front Rack (115/75)

B&R:
The Beef: Deadlift 5-5 / 5x2 DL Complex

The Ribs:3-3-2-2 Deadlift / 5x1 DL Complex

Dead Lift Complex
Floor to Knee to floor
Floor to Hip to knee to hip
Hip to floor with 5 sec lower

The Suck(TS):
4 x 200m run 12 burpees over a 20 inch no touch on the box full jump over
Rest 90 seconds between

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: B&R/WOD + Choose TS based on Quality Time

31hereoswod.com is Saturday

1 round
Fri, 08/01/2014

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Comments

AshleyYocom
AshleyYocom
AshleyYocom's picture
Fri, 08/01/2014 - 15:39

The Suck....definitely SUCKED.

KimM
KimM
KimM's picture
Fri, 08/01/2014 - 11:27

31 heroes wod tomorrow, we need help filling sandbags for the WOD, please come a little early to fill up your sandbag!