CrossFit Sri Ram Ashram

WOD

10 Clean and Jerks 60/40kg

15 DB Thrusters 15/10kg

15 Pull Ups

50 Double Unders

50 Sit Ups

15 Pull Ups

15 DB Thrusters

10 Clean and Jerks

Vijai, home from college, coaches Bachendra

Coach Dheepesh from Crossfit Om helps Gautam with his handstand

WOD

5  Round

400m Run

7 Muscle  ups

      OR

5 Rounds 

250 Row

10 Power snatch

15 Sit ups  

20 Box Jumps

                                  Dheepesh Sit Ups 

CROSSFIT KIDS

3 rounds

20 pull ups

30 push ups

40 sit ups

50 squats

                     Shubham and Rajpal at Rings

WOD

The smoking gun 

7  rounds

4  Burpee deadlifts  185/120(70%  of RMC+j)

3  Burpee power cleans 

2 Burpee squat cleans

1  Burpee clean + jerk 

              or 

Amrap 20 min

15 Push ups 

12 Ring Kips 

9  Push press 15lb  50kg