WOD – Friday 15th, 2014

WOD – Friday 15th, 2014 A. Clean – 3,3,3,3,3; rest 3 min (only last 2 sets of 3 are challenging – work on tight out of bottom – pauses) + 3 sets: immediately moving from one movement to the other 7 heavy deadlift 10 burpees AFAP Row 150 m @ 100% walk rest 5 min[…]

CrossFit972 WOD – Wednesday, June 12, 2013

3 rounds @95%: 7 tough DB Thrusters, 200 Meter Run, rest 4 min Then…..5 Minutes Coach Led Mobility/skill,  Active Rest Then…. 3 rounds @95%  5 Sumo deadlift to high pulls  115/85, 5 Squat Cleans 115/85, 60″ Burpees Rest 4 Min.