Pre:
3 Rounds:
Burpees 15 Reps
Pistols 5 Reps Each leg alternating
3 Handstand holds (against wall)
Burgener Warm-Up
After Sots Press practiced the WOD exercises
WOD:
3-3-3 Sotts Press (climbing)
then...
"Wittman"
7 Rounds for time:
15 KB Swings @24kg (did russian swings like a newb)
15 Power Clean @42.3kg
15 Box Jump 24/20 inch
"Wittman" is a Crossfit hero workout, http://www.crossfit.com/cf-info/faq.html#WOD0
Post:
5 min. Bottom of Squat
2x25 reps Bent Over Row @42.3kg
2 min. each side barbell smash heel chords
Matt:
Sots Press: 32.3kg -38.3kg-42.3kg
"Wittman"-19:13 (20 inch box, russian swings w/ kb)
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