CrossFit East – Forging Police Fitness

WOD

Monday 05202013

....started from the bottom...But now,.

WOD
Row 1000 meters
Run 1/2 mile
Row 500 meters
Run 1/4 mile

Run 3 miles.

25 Kettle bell Swings
25 Push Press
25 Pull-ups
3 rounds for time

Helen
Run 400M
21 KB Swings 55lbs.
12 Pull Ups
3 Rounds for time

WOD
10 knees to elbows
10 Ankles to the Bar
10 Overhead Squats with 95 /115
4 rounds

Cindy
5 Pullups
10 Pushups
15 Squats
20 minutes of Work

Deep roots, spring great growth.

Run 2,000
Run 1 mile

Bloom in your season.

WOD
Deadlift Heavy 5 reps
Box jumps 10 Reps
7 rounds