FRYED - day

Sorry for no posts for Wed & Thur...

Wed was choose UR WOD after a good warm-up & 7 Min of Jump Rope...
3 Rnds ~
15 Supine Row
15 Bench Press (155#)
15 Back Squat (225#)

OR

AMRAP in 12 Min
10 Wall Ball
10 SDLHP (75#)

THURSDAY was Fight Gone Bad (ABS)
3 Rnds ~ K2E, Russian Twist, KB Swings, Wt. Sit Ups, Hang Pwr Snatch

OK...TODAY!!!

Warm-Up ~ 50 Jumping Jax / 3 Rnds ~ 10 Each of Lungesteps, Ball Slams, Bench Jumps

THE HORRIBLE HUNDRED (taken from Crossfit Oneworld ; Freddy has some good WOD's)
For Time:
25 Deadlift (215#)
25 Squat Clean & Jerk (125#)
25 Thrusters (75#)
25 OHS (45#)
* One Bar, change UR own wts!!! Idea is to reverse load the thing...5, 10, 25, 45 on bar so you just peel it off after the 25 reps...but do what you wish!

Britt ~ 17:31
Feidt ~ 16:49
Syd ~ 11:58
tb ~ 19:13
Regis ~ 23:10
Sneen ~ 26:02
Biba ~ 24:41
Brew ~ 19:48
Ty ~ 26:45

JIGSAW in 1 DAY!!!
TUBE SOCKS, POLO SHIRT, & FACEPAINT!!!!