WOD 171013

Strength:

Shoulder Press 3x5

40lbs

Metcon:

16 min EMOM:

- odd minute 3 Power Snatches (115/75) 35lbs

- even minute 10 burpees

Burpees in a CF box, ie Crossfit Vidatha is not
as bad as compared on grass with uneven ground, ie MetCon X

WOD 141013

Strength:

Back Squat 3x5

105lbs

Metcon:

21-15-9

- Thruster (95/65) 35lbs

- Jump Over Bar Burpees

*10 min timecap

WOD 121013

Running “DT”

5 Rounds of:

55lbs

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

400m run

(155/105 is Rx’d)

Forgot to take my time