WOD

  • October 30th, 2014

    Friday:10.31.14

    1. “Schlitz”
    4 RFT:
    400m Run
    4 Muscle ups or 12 dips
    40 Double unders

    2. Snatch Complex
    1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

    3. Clean Complex
    1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

    4. Jerk Complex
    1 set of: Push Jerk from back rack + Split Jerk from Front at 85%

    5. Dead lifts

    8×4 across

    As a reminder, yoga this coming Wednesday 11/5 at 5:45 am.  Address is 325 Roberts.  This will help you “create space” in your joints, loosen up chronic muscle tension, and help your Crossfit performance!

    $10.00 drop in, other rates available.  Check out www.lauravanderberg.com for more info.