Archive for September 30, 2010

Thursday Sept. 30, 2010 Crossfit Kingdom WOD

Posted: September 30, 2010 by Patty in WOD
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Strength WOD:  Squat 3, 3, 3 @ 70. 80, 90% WU WOD : Bear crawl from lifts to wall and back, then 2 min jump rope, 10 alternating lunge jumps, 20 air squats, crab walk to wall and back WOD: AMRAP 15 minutes: 2 Power Snatches  @ 75% of 1 RM 2 Rounds of 3 [...]