Schedule:

5:30am-Dixy

12:00pm-KC

4:30,5:30,7:00pm-Carina

WOD:

I) Strength and WOD prep: 12 min to find a heavy load of the following complex-

  • 1 power clean + 1 hang power clean + 3 push-presses

II) For Time (11 minute CAP)

21-15-9

  • push-press (135,95)***no jerks
  • power clean (135,95)

***this WOD comes from CrossFit.com, the instructions are that the workout is to be completed in under 10 minutes. Scale the load as needed to accomplish that or, scale the volume of reps down to 15-12-9 or 12-9-6. Enjoy!

CategoryDaily WOD, WOD Blog
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