Friday January 26th, 2018
Comments: 0
Category: WOD

Friday January 26th, 2018

Warm up-

3 Rounds

10 Cals of your Choice

10 Goblet Squats

10 “A” KB Swings

10 Hollow Rocks

Skill-

Every :90 for 9 Minutes (6 Sets)

Clean and Jerk x 2 Reps

Sets 1-2 @ 75%

Sets 3-4 @ 80%

Sets 5-6 @ 85%

WOD-

Every 3 minutes for 5 rounds:

9 Chest to Bar Pull-ups

15 Dumbbell Deadlifts (50lbs/35lbs each)

21 Wall Ball Shots (20lbs/10ft, 14lbs/9ft)

*For each successful interval, add 3 chest to bar pull-ups. Score is the total number of successful reps. Decrease reps by 3 each movement if  you run over on a round.

*RX+ 3 MU’s + 3 for each successful interval, 65# DB

Post WOD-

Accumulate 5 Mins in a plank

Practice Peg Board or any other Gymnastics weakness

*Come out and root on your fellow K3 athletes this weekend at Crossfit Top Fuel.

Jon Peterson

Sarah B.

Katie Lamonster

EMT

Paul P

Reilly Great

Marcus Harris

Subs

Michelle Tanner

 

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