Wednesday 12.10.14 Competitor WOD

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

Extra Credit

30 strict toes to bar or knee raises
**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

 

By | 2016-10-20T15:19:26-04:00 December 9th, 2014|Uncategorized|Comments Off on Wednesday 12.10.14 Competitor WOD