Mon 10/08/12 WOD

Saturday Throwdown!  For any of you wanting to come and compete once a month Scott puts together a workout that will challenge both a crossfit competitor or just the weekend warrior anyone is welcome come check it out!

 

STRENGTH

A.  7 x 2 Hang Cleans + 1 Push Jerk- heavier then last week; rest 60 sec.

 

CONDITIONING

For Time:

5 Push Jerks- 135/85

10 Burpee Over the Box Jump- 20″

15 KBS- 53/35

10 Push Jerks

20 Burpee Over the Box Jumps

30 KBS

15 Push Jerks

30 Burpee Over the Box Jumps

45 KBS

 

ACCESSORIES

A1.  3 x 15 DB Row- heavier then last week.

A2.  3 x 25 Band Pull Aparts

 

 

Posted on: October 7, 2012admin

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