KMW CrossFit WOD: Saturday 6/30/12

Samuel Guerra shows his Iron Will @ last weekends NLI competition

8:00am Advanced CrossFit
Determine your “solid” 1 RM Thruster from the ground
then complete the following at 90% of that load
1-1-1-1-1-1-1-1-1-1
then
Handstand Walk practice

9:30am All Levels
AMRAP in 15 mins
60 KBS (24/16kilos)
30 Pull-Ups
15 Deadlifts
Farmers Carry to the driveway and back

10:30 CrossFit Elements
This week you will learn how to use the dumbells rather than a barbell for your load.
You will cover the following movements:
DB Power Clean
DB Squat
DB Push-Press
DB Thruster
then
Complete 3 Rounds of the following for time:
Run 200 meters
10 DB Thrusters