4.10.14 – WOD


Thursday & Friday


Mobility prep: Partner Overhead Stretch, 2 X 1 minute

Strength: Every :90 for 6 rounds:

Hang Squat Snatch + 2 Overhead Squats w/ a :2 pause at rock bottom

WOD: “Jackie”

1000 meter Row
50 Thrusters, 45/33 pounds
30 Pull-ups

*15 minute time cap


WOD: Partner WOD 30 minute AMRAP of:

20 Medball Cleans
15 HR Push-ups
10 Mountain Climbers, 2 count
5 Clappers
Sprint 200 meters

*one partner does an entire round while other partner rests. This is essentially an interval style 1:1 work to rest. These should be performed at an ALL OUT pace in order to achieve the desired result. Warm up well.

Mobility 8:30am on Thursday

MWOD: 20140409-160100.jpg

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

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