Strength Deadlift/Clean WOD 5 Rounds 6 Barbell Complex (power cleans+left lunge+right lunge+push press) (135/95 m-115/75) 12 GHD 24 double unders *Capped 20 min – See more at: http://crossfitmurrieta.com/#sthash.gWfpwT7w.dpuf Total: 4 rds + 2 barbell complexes (1st round 115#, all remaining rounds 95#)
Rest
WOD 10 Rds: Row 250m Rest 1 min Time: 18:01
Rest
Team Cindy- Teams of 3 One person does a round – 5 Pull ups 10 Push ups 15 squats one person holds plank one holds barbell in front rack, (75/ 45) Rotate after each round Score = amount of Rounds done in 30 mins – See more at: http://crossfitmurrieta.com/2013/08/16/saturday-81713/#comment-28125 Me: …
WOD 5 Dead Lifts 10 Cleans 15 Front Squats 20 Push Press 25 Snatches 30 Clean and Jerks (115/ 80) *Use one bar *20 min cap – See more at: http://crossfitmurrieta.com/#sthash.YWk5Wtdq.dpuf Time: 20:00 Rx (-2 c&j) finished final 2 clean and jerks in overtime.
Rest
WOD 4 Rounds: 25 Kettle Bell Swings 25 Box Jumps 2 Rope Climbs *Capped 25 min – See more at: http://crossfitmurrieta.com/#sthash.YPTaeKfy.dpuf Time: 17:57 (1.25 pood kb, 5 pull-ups and 5 squats for each rope climb)
WOD 3 Rounds: 10 Hand Stand Push Ups, 20 Lunges in Front Rack Position (95/ 65) 30 Ab Mat Sit- Ups * Capped 20 Min – See more at: http://crossfitmurrieta.com/2013/08/12/tuesday-81313/#comment-28043 Time: 12:56 (2 pad hspu)
WOD 30 Snatches (135/ 95) 400m backwards run 800m Forward *Capped 20 min – See more at: http://crossfitmurrieta.com/2013/08/11/monday-81213/#comment-28012 Time: 11:51 100#