Friday 7-12-13

 In WODs

Warm Up

Coach’s Choice

Skills

Power Cleans

WOD

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Push-Ups x 9 reps
Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

(courtesy of CrossFit Invictus :))

—————————————

Travel WOD

3 Rounds for time.
400m run
10 push ups
400m run
10 air squats
400m run
10 burpees
Recent Posts

Leave a Comment