Low hang clean 6×3
50 cal bike buy in
4 rounds
20 wall balls 20/14
15 push jerks 115/75
10 pull ups
Extra:
partner sled wod
(Each partner pushes 100m 5 times)
1 partner pushes 100 m while the other does ab mat sit-ups until they return
strength
5 sets of 7 back squats- make this heavier than your 10’s last week.
Wod-
12 Minute AMRAP
-12 front rack lunges (6 each leg)
-10 toes to bar (sub knee raises or 15 sit ups)
-8 burpees
Extra work! Do this
4 minutes max calorie row with a partner. split work however you want!
It’s Sunday Funday.. do you really think we would post the Sunday Funday wod? Go to http://www.facebook.com/trainhardercrossfit and look at the Bird Day Beatdown pics!
Closed. Come down and watch our athletes compete at Crossfit Pinellas. Endurance class… If you want to run at home run 2 miles just under your 5k pace from last week
Strength-
10 Minute EMOM (every minute on the minute)
1 power clean, 1 hang power clean, 1 jerk
Perform 1 power clean for the floor, lower the bar back to the hang position and perform 1 hang power clean, then a jerk (push or split)
Wod-
10 minute AMRAP (as many reps/rounds as possible) 10 deadlifts 225/185
push ups (15 guys/10 girls)
Run 200M
-_-_—-rest 2 minutes—-_-_-
Then perform as many tire flips as possible in 3 minutes with a partner. For every 20 tire flips your team gets it counts as 1 more round on your total score. .