crossfit WOD

practice elements:
20 1-arm switching wall ball
20 kettle bell snatches
20 1-arm handstand switches

150 burpees for time

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strength club WOD

1 arm barbell overhead squat
6-6-6-6-6 (split work between arms each round)

good mornings
5-5-5-5-5
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crossfit athletics team WOD:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball