WOD – CrossFit Boynton Beach – Monday – 030413

Sunday, 03 March 2013 10:34 Last Updated on Sunday, 03 March 2013 10:34 Written by Alex Ruggiere 2 Comments

shankle

“Pay your taxes, keep your woman happy, and crush clean and jerks.”

-Donny Shankle

A) Strength/Technique Find 1RM “Shankle Complex”

-1 DL

- 3 Pulls from the hang

- 1 Hang Squat Clean

- 2 Jerks

** Once the bar leaves the ground, it should not return to the ground until the complex is completed.

 

B) WOD:

60 Seconds Max Thrusters (75/53)

60 Seconds Rest

60 Seconds Max Burpees

60 Seconds rest

**Repeat for a total of 4 rounds (for reps)

 

This entry was posted on Sunday, March 3rd, 2013 at 10:34 am and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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