WOD : 1/2/18


CrossFit - 

Every 3 minutes for 12 minutes total complete the following

1 Front Squat (shooting for a heavy as possible with no misses) 

Then for time complete the following

7 Rounds

10 Hang Power Cleans (95/65) 
20 Front Rack Lunges (same weight) 
10 Wall Balls
20 Russian Kb Swings (as heavy as possible) 

Strength - (New Cycle) 

A1 - Front Squat
3-2-1-3-2-1 (wave load)

B1 - Snatch Grip RDL 
8 sets of 5 reps at tempo 52x0 and rest 90 seconds

C1 - Prowler Sprints (shooting for a weight that allows you to push as hard and as fast as possible for 4 seconds each effort.) 

10 total sprints

D1 - 100 total Banded Hamstring Curls
100 total Banded Good Mornings