Crossfit H20

WOD:
"A Burner's Burner"
4 RFT
50 Backwards Singles
20 Wall Ball Shots (20/14)
50 Double Unders
20 Burpees

Strength:
7x1 Clean and Jerk

WOD:
"Lemon Out"
3 RFT
15 Med Ball Cleans Over Bar (20/14)
15 Med Ball Push-ups

Skill:
Muscle Up Transition

WOD:
from 080228
7RFT
10 SHDP (95/65)
10 Ring dips

WOD:
from 110108
5 RFT
10 Wall Climbs
10 Toes to Bar
20 Box jumps (24/20)

Buy-in:
5x200m Bear hug carry (90/50)

WOD:
from 101228
7 RFT
3 Front squats (185/135)
7 L-Pull-ups

7x3 Overhead Squat

WOD:
"Mainsite Statics"
from 101117
AMRAP 20
30 sec. handstand hold (wall)
30 sec. squat
30 sec. L-Sit
30 sec. chin over bar

Danielle rips through "Grace".

Buy-in:
3x200m Deadlift Carry

(Partner) WOD:
"Truth and Rec"
3x for Max. Reps
1 min. Partner tire flip & jump
1 min. Heavy Bag GTO
1 min. 10m Wheelbarrow

Skill:
Muscle Ups

WOD:
From 120412
5RFT
Handstand walk 25yds
50 Air Squats

Melizza getting after box jumps.

WOD:
120207
5 RFT
400m Run
21 Deadlifts (185/135)