Friday January 16th, 2015

Warm up:  400m run followed by the CrossFit warm up + coach led mobility

*Strength:  Deadlift 5x2 at 75-80%

                 Bench 5x2 at 75-80%

*Performed as a couplet

WOD 1.  3 rounds

              -200m sprint

              -8 Power snatches 115/75 (sub 95/55)

              -12 C2B Pull ups (sub pull ups or ring rows)

Rest 3 minutes

WOD 2.  3 rounds

             -250m row sprint

             -8 Power cleans 135/85 (sub 115/65)

             -12 Ring dips

Nick ProhaskaComment