CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Helen”
3 rounds for time:
– Run 400M
– 21 Kettlebell Swings, 53/35 lbs
– 12 Pull-ups
Times to beat: Kenny Seeling 8:00 (4/23/2014), Lori McClelland 10:25 (4/23/2014), Athena Mariani 12:18 (1/8/2014)
CrossFit Light (7am)
Strength: Front Squat 5-5-5-5-5
Work Capacity:
AMRAP in 10 minutes:
– 5 Front Squats, 80% of last set above
– 7 Push-ups
– 9 Ring Rows
“We are all manufacturers-making good, making trouble or making excuses.”
– H. V. Adolt
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