The WOD for 5.19.14 is….

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Strength
Find a 3RM Back Squat (From the Racks)

3×10 Deadlift- Moderate Weight

2×20 Front Rack Lunges + 3 Box Jumps
Pick heavy weight and highest box possible

 

Conditioning

“The CF/USAW Triplet”
*From the 2010 CrossFit/USAW Open

10 Minute AMRAP

6 Squat Cleans 120/65
12 Pullups
24 Double Unders

Compare Score to 12.30.13

The WOD for 5.16.14 is…

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Strength-

1) Establish a 1 RM Squat Snatch

Then

2) Work to a heavy Squat Clean + 2 Front Squats

Then

3) Working at (about) 80% of the weight you used for (2)
3 x 2 Squat Cleans shoot for perfect form

Conditioning

“Fast Times at Kinder Street”

4 Rounds

Run 200M
12 Push Press (Must be performed as a push press, NO JERKS) 135/95
9 Chest to Bar Pull Ups