One After Another

7-1-2009

CrossFit Portland’s WOD Book is now available online! Created by Jeri, it is a very useful tool for tracking your CrossFit and Paleo progress. Click on the picture below to purchase one online. Enter “hpfreeshipping” as a promo code and shipping is free (Thanks Jess for finding that)!

3 rounds for total time:
12 burpees
run 400m
rest 2 minutes

rest 5 min total after last round, then

AMRAP in 5 minutes:
DB bear 35/25
5 DB deadlifts
5 DB hang power cleans
5 DB thrusters

DROM:

PVC OHS stretch
25 reps, hold 5 sec @ bottom each rep!!
Move hands in closer
Finish with 10 wall slides

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