Thursday 12.4.14 Competitor WOD

 

Dynamic Effort Lower

Strength

Back Squat (4×3 @ 80% 1RM)

WOD

“Lost Legend”
10-8-6-4-2
Clean and Jerks (135,95)
**Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats

Special Strength

10×3 Racks Pulls @ 40% 1RM + micro band
**30sec rest between each set

Special Strength

3×8 band asisted inverse curls

Finisher/Recovery

100 Banded Good Mornings

Abs/Core

50 Land Mines

Announcements

12.6.14 – Holiday Amazing Race
• CrossFit Main Line will NOT hold classes
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both times)
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm

 

By | 2016-10-20T15:19:32-04:00 December 3rd, 2014|Uncategorized|Comments Off on Thursday 12.4.14 Competitor WOD