WOD Fri 7/11/14

WOD Thurs 7/10/14

Summer Champion Challenge

“Randy”
75lb snatch x 75 reps for time

“Frannie”
21-15-9
Thruster (75/55lb)
DU

CrossFit Total
Back Squat 1-1-1
OH Press 1-1-1
Deadlift 1-1-1

L-Sit For Time

Forward Bend Flexibility Test

Juggling

or

Warm Up

5×5
Ring Push
Ring Dip
Muscle Up (Air Transitions)
Shoulder Pass

Technique 
Muscle Up Transitions

Strength 
8 x 3
Chin Up
Broad Jump

Conditioning
10 DU
10 MB Slam
10 KB Swing
20 Sit Ups
5 Rounds For Time

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