WOD
Level I
Front Squat 7 7 7
—
Run 400m
Pull Up 8 reps
DB Snatch 12 reps
AMRAP 15
Level II
Power Clean (135/95) 7 reps
HSPU 9 reps
Row 250m
5 rounds for time
Archive for run 400m
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Categories : Daily WOD
Tags : Crossfit, db snatch, front squat, hspu, power clean, pull up, richmond va, row 250m, run 400m, RVA, scott's addition
WOD
Level I
Lunge 50m
Run 400m
KB Swing 50 reps
3 rounds for time
Level II
Front Squat (65%) 4×7
—
Run 400m
RKC High Pull 18 reps
Push Up 9 reps
3 rounds for time
compare to 2-13-2013
WOD
Level I
Front Squat
3 2 1 1 1
—
Run 400m
Pull Up 12 reps
AMRAP 20
compare to 3-21-2013
Level II
Bench Press (70%) 4×8
—
Row 250
Pull Up 8 reps
4 rounds for time
WOD
Level I
Strict Press
3 3 3 3 3
—
Run 400m
Push Press (95/65) 12 reps
AMRAP 20
Level II
Power Snatch (82%) 6×2
—
Ring L Sit: 10 seconds
EMOTM 12
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