090414 swod
Main – SWOD View Public Whiteboard () Metcon (Weight) Push Jerk 5-4-3-2-1-1 Split Jerk 2-2-2-2- Back Jerk (snatch grip) 1-1-1-1-1 OHS 5-4-3-2-1-1-1……… score is 1rm ohs
140904
Main – CrossFit View Public Whiteboard Metcon (Time) 4 RFT: 10 STOH 15 front squat 20 dead lift 115/75coaches spend 15 minutes on group mobility before warm up
140904
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 SingleArm KB Press (one knee up, one knee on the ground, hold KB by handle, point bottom of KB toward ceiling) WupWOD (No Measure) For Time: 400 m Run 25 Squats 20 Push-ups 15 Pull-ups Metcon (Weight) Skillz and Drillz EMOTM…