1.8.14 – WOD




Skill: Practice HS Holds for 10 minutes

Warm-up: For quality 3 X 10 of:

One legged Deadlift, KB

Windmill, KB


20 one legged PVC good mornings


10 minutes to build up to a heavy Power Clean

WOD: 9-6-3 reps for time of:

Power Clean, 205/135 pounds
Ring Muscle-ups

*this WOD has a 15 minute time cap


WOD: 3 rounds for time of:

Run 200 meters
15 Burpees
Run 400 meters
20 Sit-ups
Run 600 meters
25 Air Squats

*this WOD has a 30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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