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July 2015

April 2015

Crossfit SEQ WOD 9th April 2015

A)

Clean and Jerk

2,2,2,2,2

B)

9 Dumbbell Push-press
9 Dumbbell Hang Power Cleans
75 Skips
6 Dumbbell Push-press
6 Dumbbell Hang Power Cleans
50 Skips
3 Dumbbell Push-press
3 Dumbbell Hang Power Cleans
25 Skips

3 Rounds (7 min cap)
Rest 2 min
Repeat for 3 cycles

SAM_0519
"It's a round ball and a round bat, and you got to hit it square."
- Pete Rose

 


Crossfit SEQ WOD 7th April 2015

A)

Choose one of the following skills

*Pull-ups - Strict - chest to bar
* Dips - Ring - strict
Toes to Bar - Strict

B)

Team Sean

11 Chest to bar Pull-ups
22 Front Squat (40)(30)

20 Rounds (30 min cap)

SAM_0498

Our lives begin to end the day we become silent about things that matter. –Martin Luther King Jr