12/31/14

Wednesday

 

Warm Up

PVC FRAN

Skill

DB Thruster

 

Strength

Back Squat

  • 4 @ 70
  • 4 @ 70
  • 3 @ 80
  • 3 @ 80
  • 2 @ 90
  • 2 @ 90
  • 1 @ 95
  • 1 @ 95+

WOD

For Time

  • 40 DU
  • 20 Hang Cleans (115/85)
  • 20 DB Thrusters (40/25)
  • 20 Box Jumps (30/24)
  • 40 1 arm DB Snatch (40/25[ZW2] )
  • L1: (105/75)(35/20)(24/20)(35/20)
  • L2: Singles(85/65)(30/15)(24/20)(30/15)
  • L3: Scale As Needed

Cash Out: Mobilize Shoulders and Lower Body 

Challenge of the week: Pick a Crossfit Resolution: a skill, a lift, or something like making it 4 days a week. Write it at the bottom of the PR board.