Friday, 30 December 2012

Thursday, 29 March 2012 by Jeremy Johnson

CrossFit WOD

As many rounds in 10 minutes as possible of:

5 Ring Rows
10 Sledgehammer Strikes (alternate hands)
20 Overhead Walking Lunges (25/45#)

Make up any of the Wendler lifts you missed
Practice Clean & Jerk Form

Thursday, 29 March 2012 by Jeremy Johnson

Beginners: 3 Rounds
Intermediate: 4 Rounds
Advanced: 5 Rounds

10 Chest-to-bar pull-ups
10 Ground-to-overhead (30/45# dumbbells)
100m Farmer’s Carry (25/45# plate)

Wendler Week 4 Shoulder Press