Wednesday 4-16-13

 In WODs

Warm Up

3 Rounds

250m Row

15 Hip Extensions

Skill

Power Clean

WOD

I. 4 Sets:

3-5 Reps Deadlift

Rest 20 seconds

10 Box Jumps (30/24)

Rest 3 minutes

then….

II. 10 min AMRAP:

10 Power Cleans (155/105)

10 Chest to Bar Pull Ups

10 Burpees

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CF Teens

Same Workout as CF Class except Clean weight is 175

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Travel WOD

10 Rounds For Time:

10 Walking Lunges

10 Pushups

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Mobility WOD

6 min each leg: http://www.mobilitywod.com/2010/10/episode-45-torque-is-king-three-way-hip.html

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