Wednesday 20140514

FIRST:
3-5 minutes jog, row or airdyne

THEN:
3 rounds of...(Lower body emphasis)
5 wall squats 
10 squats
20 lunges

3 rounds of...(Upper body emphasis)
10 PVC pass throughs 
5 pull-ups
10 push-ups
15 kettlebell swings (very light)

THEN:

5 minutes of dynamic stretching.

WORK CAPACITY 

4 rounds of…

5X Hang Power Cleans @ 60% 1RM
1:30 minute Row/Run (max distance) 
Rest 2 minutes 

~Rest 7 minutes~ 

4 rounds of…

5X Hang Snatches @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Front Squats @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.