Friday 7.3.15 WOD

July 4th Weekend Schedule
• Normal CrossFit Schedule
• Barbell Club Cancelled 6.2.15 & 6.5.15
• Shore WOD, 30th Street Avalon NJ. 6.4.15 9am

Dynamic Effort Upper

Strength

Shoulder Press (6×3 @ 70% 1RM, wide grip)

WOD

Happy 28th Birthday Andrew Schmelzlen
6 Unbroken Rounds of 28 reps:
12 Deadlifts
8 Hang Power Cleans
8 STOH
**Score weight used
**20min time cap

$ Out

3×12 Hanging Knee Raises with DB between feet

 

By | 2016-10-20T15:16:57-04:00 July 2nd, 2015|WOD|Comments Off on Friday 7.3.15 WOD