070608 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
"Give your Friend a Lil Hand" (Partner Workout)
25 lbs DB
DB Thrusters/ 600 yd Run
1-Arm DB Swing/ 400 yd Run
DB Push Press/ 200 yd Run
DB Squats/ Building Lunge Walk
DB Weighted Burpees/ 200 yd Run
DB Rocking Chairs/ 400 yd Run


1700 Crossfit

W/U:
3711
Skill Set: 3 x 3 with O-Bar
Clean
Push Press
Push Jerk

WOD:
"Miki's Workout"
Rx: 95/65
18,15,12,9
Clean and Jerk
Pullups
50 Squats
400 yd Run
For Time

Time: 30:21 (last 400 yd run scrapped due to time)