WOD | April 21, 2016

WOD:

  5 rounds:

    :20 sec Deadlift (115/75)

    :20 sec Hang Power Clean

    :20 sec Front Squat

    *Rest 3 minutes

EXTRA WORK:

Weightlifting

    1. Clean High-Pull + Hang Clean + Clean 

      6 x 1 @ 70% 

    2. Front Squat 

      (20X1) 5 x 3 @ 75%     

  Gymnastics

    Ring Dips 

      5 x 5 (50X1) 

      *weight if needed 

  Conditioning

    5k Row Time Trial 

    Aerobic Capacity - 100% effort

BOX INFO: 

  Spring Fever Comp @ CrossFit Apex: Saturday April 30th

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

  *NO CLASSES @ Fort Wash - Saturday, April 23rd 2016 (Villanova Competition)