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Friday 140425

25
Apr

Friday 140425

 

Essentials

Strength/Skill:
Warm up:Dynamic Warm upStrength:Skill:
WOD:
2 Rounds for Time:

  • 100-200 Singles
  • 25 Overhead Squats
  • 25 Supine Row
  • Run 800
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm up

Skill:

WOD: JD’s B-Day WOD
2 Rounds for Time:

  • 200 Double Unders
  • 50 Overhead Squats 135/95
  • 50 Pull ups
  • Run 1 mile
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic warm up

Strength:

Skill:

WOD: JD’s B-Day WOD
2 Rounds for Time:

  • 200 Double Unders
  • 50 Overhead Squats 135/95
  • 50 Pull ups
  • Run 1 mile
Additional:
  • 10 Minutes Mobility

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