Tuesday 12.9.14 WOD

Max Effort Upper

Strength

Split Jerk (1RM – in less than 10 reps after 50%)
**Take from rack

WOD

Happy Birthday Coach “Big Cat”
“Fat Cat “
3 Rounds
1min at each movement for max reps
Fat Bar Hang Cleans (115,75)
Burpee Box Overs (20,20)
HSPU to a 2″ deficit
Gymnastics Bar Complex (K2E+T2B = 1)
Max Cal Row
1min Rest
** Score total reps of all 3 rounds

Extra Credit

3×15 partner leg throws

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

 

By | 2016-10-20T15:19:29-04:00 December 8th, 2014|WOD|Comments Off on Tuesday 12.9.14 WOD