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WORKOUT OF THE DAY

Monday 01272014

By Adam MurphyNo comments yet

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Sport WOD
WOD a.
Every. 90s x8
Flat footed clean pull/shrug
1 Full clean
then
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
12 Clean and jerk (135/95 lbs)
12 Toes-to-bar
15 Clean and jerk (135/95 lbs)
15 Toes-to-bar
18 Clean and jerk (135/95 lbs)
18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Fitness WOD
Teams of Two
10 Rds Each Partner
10 Med Ball Cleans
then
10 Rds each
10 Jumping Slamballs

Post your scores to the Whiteboard.

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