Work Out Of the Day!

VOD

 “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”- 1 John 1:9

Haas will be in until  8:30 Paul will be in from 5 -8

Crossfit Warm-Up  

 WOD

Tuesday 080325

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

OLY WOD

Tuesday March 25 2008

• Muscle snatch – 55% (of snatch) x 2 x 3
• 3-position snatch (floor, knee, mid-thigh) – 70% x 4 sets
• Tall clean + push jerk – 60% x 2 x 3

3 rounds for time of:
20 Sandbag suitcase power cleans (10 each side) – 25% BW
10 box jumps – mid-thigh height
10 push-up + kick backs (1 + 3)