CrossFit 972 WOD: Friday May 16, 2014

A1. Back Squat: 3 reps @ 31×1 A2. 30 sec Burpees rest 3 min x 5 Sets B1. Ring Dips – AMRAP (-1) B2. GHD Sit Ups 15 reps x 4 sets rest 90 sec

CrossFit 972 WOD: Tuesday May 13, 2014

A1. Clean grip deadlift @ TEMPO 31X1: 6,6,4,4,2 – rest 1-2 mins A2. Single arm standing KB/DB press: 8-10 each arm; rest rest 1-2 mins B. Single arm farmer’s walk: 100m R/100m L; rest as needed x 3-4 sets – heavy as it goes