Explosive Strength
Strength
Clean Complex (5 Rounds @ 90% 1RM Clean & Jerk)
Every 2min complete 1 complex = deadlift + squat clean + front squat
WOD
“Midline”
1000m Row
50 KB Swings (55,35)
750m Row
35 KB Swings
500m Row
25 KB Swings
50 KB Swings (55,35)
750m Row
35 KB Swings
500m Row
25 KB Swings
Extra Credit
30 strict toes to bar or knee raises
**keep toes in front of hips
**keep toes in front of hips
Announcements
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12
Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12