WOD Mon 8-12-13 – CrossFit Total
August 11, 2013
WOD Wed 8-14-13 “Nicole”
August 13, 2013

WOD Tue 8-13-13

The happy couple

Warmup:
50 Doubleunders or 3 minutes DU practice
10 PVC Pass throughs
30 sec L/R – PVC shoulder external rotation stretch
Barbell Warmup for Clean & Jerk
 – 3 sets of 5 reps each: Clean pull, Power clean, Squat Clean, Push Press, Push Jerk
 
Skill/Strength: Clean & Jerk
– 15 minutes to establish a 1RM
 
Conditioning:
Complete the following for time
2K Row
100 Air Squats
25 Ground to Shoulders 185/135
 
Cool Down:
1) Walk & Stretch – 200M
2) Foam Roller – quads – flex/extend 10x L/R
3) Banded traps stretch – 30 sec L/R
4) LAX ball – sub scap – 10 x arm passes in 3 places L/R
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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