Strength/Skill
Back Squat 5-5-5-5-5

WOD 

A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups

B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups

Compare to 01/30/2013

Strength/Skill
Weighted Dips
5-5-5-3-3-3


WOD
A: 8 Rounds:
6 DB High Pull Snatch
6 DB Single Arm Push Press
6 DB Split Jerk (3 right /3 left)
:30 Rest

B: 15 Rounds:
6 DB High Pull Snatch (3 right/3 left)
6 DB Single Arm Push Press (3 right/3 left)
6 DB Split Jerk (3 right /3 left)
:30 Rest

Select a load no greater than 45% of bodyweight

Monica working hard to be ready for the Tough Mudder. 

Day 17 Paleo Challenge

Reminder, if you haven't submitted your before picture and are in the challenge, please send it to me or Liliana.

The CrossFit Games open competition registration starts today. You can registers to compete HERE. I think its $20 to register. Anyone can register and even if you don't think you'll make it to Regionals it will be cool to see where you stand against other CrossFitters around the world.

Strength/Skill
Back Squat 5-5-5-3-3-3


WOD
A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups


B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups

Dodgeball warm up.