A few days late…it happens!
SWOD: Level 1: Power Clean 5×2 (+5lbs) Dead lift 3×5 (+10lbs) Last round of DL, go for max reps if form allows Level 2: Back Squat 1×5@70%, 1×3@80%, 5×2@90% Bench- spend 15 minutes finding a 1-3RM. Body Weight Volume: Tabata pull-ups WOD: For Time: 21-15-9 Overhead Squat @ 50% f Snatch Push Ups Row 300m between rounds for 2 total rows *Bonus- Midline- Hyper Extension 3×10 {weighted}
12.4.12
- CrossFit Worthy
