WOD – CrossFit Boynton Beach – Friday 072012

Thursday, 19 July 2012 21:20 Last Updated on Thursday, 19 July 2012 21:20 Written by Coach Rob 0 Comments

Unfortunately the white board got erased before a picture could be taken…no results tonight.

Fridays WOD is:

Strength:

15 mins to work up to a heavy Bear complex set: (post heaviest set)

- 1 deadlift

- 1 hang power clean

- 1 front squat

- 1 push press/jerk

- 1 back squat

- 1 rear push press/jerk

You cannot power clean from the ground…you must deadlift and then hang clean.

After the hang clean, you must stand to full extension and then perform a front squat.

After the front squat and back squat, you must stand to full extension and then perform the jerk. No thusters.

WOD: 4RFT:

8 burpee box jumps (30/24)

100m sandbag carry

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