WOD

Saturday 11222014

Sham
7 rounds for time of:
11 body-weight Deadlifts
100-meter sprint
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Friday 11212014

50 – 40 – 30 – 20 – 10
AKB Swings
Sit ups
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Thursday 11202014

Dumbbell Grace
30 Clean and Jerk for Time
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WIRN - extra

CFJ- Hamstrung ( Mobility )
http://www.crossfitsouthbay.com/wp-content/uploads/2011/07/hamstrung
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Tuesday 11182014

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You have to get it....to get it...and if you do, Stay Ready .

Deadlift 255 lbs
Reps:
5-5-5-5-5-5
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Monday 11172014

copyright crossfiteast
New-Old School ...available Here
4 rounds for time:
10 DB Push press
10 Box Jumps
100 Yard Farmers Walk with 70 lb dumbbell
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Saturday 11152014

Griff
800 Forward
400 Backward
800 Forward
400 Backward
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Friday 11142014

Run 400 meters
21 DB Thrusters
Run 800 Meters
21 DB Thrusters
Run 400 meters
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