WOD | April 12, 2016

WOD:

  5 Rounds

    50 x Double Under

    12 x Sq. Clean (155/105)

    *Rest 2 minutes between rounds

EXTRA WORK:

  Weightlifting:

    Pausing (above knee) Snatch + OHS

      2 x 75%

      2 x 80%

      2 x 85%

      2 x 88% (3/2/x/1)

  Gymnastics:

    For Quality:

      30-20-10

        Push Up (20X1)

        V-ups

  Conditioning:

    15 min Row

    *Rest 7 minutes

    *15 min Row

      (80-90% aerobic effort)

 

BOX INFO: 

  Festivus @ CrossFit South Philly: Saturday April 16th

  Spring Fever Comp @ CrossFit Apex: Saturday April 30th

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th