Snatch Balance
80% 1 x 3
85% 3 x 2
75% 4 x 3
Back Squat
80% 1 x 3
90% 1 x 2
85% 1 x 2
-Break-
WOD
Three rounds for time of:
30 Kettlebell swings, 24kg/16kg
25 Wall ball shots, 10kg/7kg
20 Pull-ups
Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball), E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).
Post time to comments.
Mobility WOD
WOD Demo at CrossFit Charlotte - video [wmv] [mov]
"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."- Andrew Carnegie
WOD Demo at CrossFit Charlotte - video [wmv] [mov]
"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."- Andrew Carnegie
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