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Squat cleans 3 on the min for 9 mins. use 75% of last weeks weight “August 7, 2012”   WOD Three rounds for time of:

Front Squat 5×3 (90 sec rest) find your 3 rep max -then- 3 rounds for time of: 25 Jumping Squats 45 lb bar 25 SDHP

Gym is closed on Saturday we will be in Pittsburgh for the Summer showdown at CrossFit Athletics. Good luck to our three teams. Josh&Kate, Matt&Amanda,

•15 SDHP’s ( 95#/65#) •400M run •15 Thrusters ( same) •500 m row •15 Push Presses ( same) •400 m run 15 Back Squat 500

Deadlift 70 % of your one rep max from 6-11-12 3 reps on the min for 7 mins WOD Tabata Squat Sit Up KBS Row

20 mins Hand Stand Progression 3 rounds for time of: Run 400m 21 KBS 24/16kg 12 Pullups