WOD – Sat, Jul 1
No YOGA/ROM WOD on Saturday July 1st.
Warm Up
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html
INTERMEDIATE
10 Thrusters (75/55 lb)
15 Bar-Facing Burpees
20 Thrusters
25 Bar-Facing Burpees
30 Thrusters
35 Bar-Facing Burpees
BEGINNER
10 Thrusters (45/35 lb)
10 Bar-Facing Burpees
20 Thrusters
20 Bar-Facing Burpees
30 Thrusters
30 Bar-Facing Burpees
cool down
3-5 minute bike row flush
2 rounds:
1:00 couch stretch
1:00 quad smash
3 minutes Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Coaches choice. 6-8 min
Warm-up each movement and prepare for Hero WOD