Friday 12.12.14 Competitor WOD

Dynamic Effort Upper

Strength

Shoulder Press (12×2 @ 85% 1RM )

WOD

“The Toxic Shocker”
15min AMRAP
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps

Special Strength

8RM seated rack press

Special Strength

3×8 Seated single arm DB press

Abs/Core

4 x 1min overhead barbell hollow rock hold

Finisher/Recovery

100 banded straight arm pull downs

Announcements

12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm

 

By | 2016-10-20T15:19:26-04:00 December 11th, 2014|Uncategorized|Comments Off on Friday 12.12.14 Competitor WOD