WOD Mon 6-10-13
June 9, 2013
WOD Wed 6-12-13
June 11, 2013

WOD Tue 6-11-13

Abmat afterparty!

“CrossFit is like fine art – critiqued by many but understood by few.”  🙂

Warmup:
Shoulder & Hip DROM
500M Row
Then 3 rounds NFT
5 Toes to Bar
10 Pushups
15 Air squats
 
Strength: Back Squat
5 sets of 7 reps for max weight
 
WOD:
30 – 20 – 10 rep sets of:
Clean & Jerk 95/65
Toes to Bar
Wallball shots 20/14
 
Cool Down:
1) Foam roller – quads & glutes
2) Finklestein stretch at wall – 2 x 30 sec L/R
3) Frog position forearm stretch – 2 x 30 sec