Thursday, April 23, 2015

Posted by on Apr 22, 2015 in WOD | 2 comments

Warm Up

Pre-WOD

21-15-9

  • Kettlebell Swings A. 55/35 B. 70/55
  • Burpees

Strength – Front Squat 5-5-3-3-2-2 / Start approx 50% and build up.

WOD

“The Chief”

AMRAP 3

  • 3 Power Cleans 135/95
  • 6 Push Ups
  • 9 Squats
  • – Rest 1 Minute Between Cycles –

Crossfit (1 of 7)

2 Comments

  1. Pre-Wod – 4:18

    Strength – FS 295# x 2

    “The Chief” – 5 Rounds – 20+11@Rx’d

    Out of all that suck, who’d a thought the air squats would be the killer???

    Great crew at lunch!

  2. Pre-WOD – 5:35 A

    Strength – Front Squat 75#/85#/95#

    “The Chief” – 5 rounds – 16 Rx (woot!)

    Ray – I will swap you air squats for pushups anyday.(grr pushups)

    🙂