1.15.13.

mobility: warm-up: 3x 10 kipping swings 4 shoot thrus 5 squat cleans WOD: “Len’s Birthday apalooza” 4x 8 C2B ring pull-up/pull-ups 8 power cleans @ 155# 8 Hand Release Push-ups then 1x 33 cals rower Happy Birthday Len. From all of us at CrossFit Vantage, we are truly honored to have you in our family!

12.20.12

Mobility: Warm-up: Skill: Muscle-Ups wod: 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30:24) rest 1-2mins 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30:24) rest 1-2mins 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30/24)