4.16.14 – WOD




Warm-up: 3 rounds for Quality of:

8 Bulgarian Split Squats w/ PVC overhead
50 Single Unders
10 One legged Shoulder Bridges w/ 3 second pause, both sides
10 PVC Pass Thrus
:30 Pec and Anterior Shoulder stretch w/ PVC

Skill: Every 2 minutes for 4 rounds:

1 Power Clean + 2 Full Cleans

*1st two rounds use 60%, last two rounds use 65% of 1RM Power Clean

WOD: 5 rounds for time of:

5 Box Jumps, 36/30 inch box
7 Strict Pull-ups
9 Front Squats, 185/115 pounds

*this WOD has a 15 minute time cap


WOD: Teams of 4, 30 minutes to accumulate as many points as possible:

Airdyne for Calories
Plank Rope Climbs

*switching when desired, one person at each station (resting is a station), every rep is 1 point, add up total at end and team with most points wins

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

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