8/7/13 WOD

COCONUT WATER AD-1-1

You may have noticed all the coconut water now in the cabinet.  The benefits of coconut water are so many and now we would like to bring the benefits to everyone.  We how have the cocunt water co-op, why?  Because when you buy in bulk you can get it a lot cheaper.  Recovery and performance are 80% nutrition, so do yourself a favor and join in.  This is a great tasting, high quality coconut water directly from Thailand.  The cases normally sell from $37-$55 a case plus shipping.  By buying in bulk, we get it at a discount.  We would like to get enough demand that we can place an order once a month.  So if you are interested, fill out the sign up sheet at the club.  If you would like to try first we now stock in fridge in crossfit area, the front desk sells their coconut water for $3+ and ours is better!  Any questions please let us know!

FUNCTION

A. 3 sets of:

Tall Box Jump x 1,1,1,1,1 (rest 5 sec b/t jumps, has high as possible, step down)

1 min Double Under Practice

3 Negative HSPU ( from the top 3 count down, kick back up to top)

B.  5 x 3 Military Press- build to heavies possible; rest as needed.

C.  Max Rounds in 3 min of:

3 Power Cleans- 95/65

6 Push-ups

9 Squats

*rest 1 min, repeat for 5 cycles.

*notes- record scores for B and C, 3-5 min cool down stretch after.

DRIVE

A.  3 sets of:

Tall Box Jumps x 1,1,1,1,1 (rest 5-10 sec b/t jumps, has high as possible, step down)

40-50 Double Unders

5 Strict HSPU

B.  3 x 5 Front Squats- add 5 lbs from last week

C.  3 x 5 Military Press- add 5lbs from last week.

D.  Max Rounds in 3 min of:

3 Hang Squat Cleans-155/95

6 Push-ups

9 Squats

*rest 1 min, repeat for 5 cycles.

*Record scores for D. 3-5 min cool down stretch after.

Posted on: August 6, 2013admin

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