11/3/14

CrossFit Sonora Trainers and family on Halloween!! Can you tell who is who?!

CrossFit Sonora Trainers, members and family on Halloween!! Can you tell who is who?!

Trainer Shan and Bobbie!!

Trainer Shan and Bobbie!!

Trainer Brown and Bobbie!!!

Trainer Brown and Bobbie!!!

Jaime and Bobbie!!

Jaime and Bobbie!!

Trainer Grant and family!!

Trainer Grant and family!!

SWOD:

Split Jerk

5-5-3-3-1-1

Great video analysis of the clean and SPLIT JERK by Olympic Weightlifter, Chad Vaughn….

WOD:

50 Kettle Bell Swings (1.5/1)

25 Pull-ups

50 Wall Balls (20/14)

25 Muscle Ups

50 Wall Balls

25 Pull-ups

50 Kettle Bell Swings

***Athlete must complete a 100 meter run each time they are not able to do the amount of prescribed reps unbroken. For example, if the athlete breaks up their walls balls into 20-20-10, they will complete a 100 meter run at each break. If the athlete completes 50 wall balls in a row, they would then move on to the next exercise.

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