Monday 1-28-2013

 In WODs

Warm Up

3 Rounds:

500m Row

15 KB Swings (53/35)

 

Skill

Deadlift

Sumo Deadlift High Pull

 

Strength

10 min. to find 5 RM Deadlift

 

WOD

50 Ab Mat Sit Ups

21-15-9

SDHP (95/65)

Push Press (95/65)

then…

50 Ab Mat Sit Ups

—————————————————-

CrossFit Teens

10 min. to establish 1RM Squat Clean

then….

50 Ab Mat Sit Ups

21-15-9

SDHP (95/65)

Push Press (95/65)

then…

50 Ab Mat Sit Ups

—————————————————————————-

Travel WOD

5 Rounds

50 Walking Lunges

40 Squats

30 Sit Ups

20 Push Ups

10 sec Handstand Hold

 

 

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