Saturday January 11th, 2013

CoreFit: 

A. Power Clean practice

+

partner work out. 1 partner working at a time

100 KBS

Row 2000 meters

100 burpees

notes:  After completing this you and your partner can high five and know you did something difficult and hard together.  Congrats!

CrossFit:

A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2 min
+
3 rounds for time:
20 kbs 70#/ 45#
20 wall balls

can you go sub 6?   How about low 5 minutes?