Wednesday 12.10.14 Competitor WOD

Explosive Strength


Clean Complex (5 Rounds @ 90% 1RM Clean & Jerk)
Every 2min complete 1 complex = deadlift + squat clean + front squat


1000m Row
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


12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email with your order. Order will be placed by Friday 12/12