Monday 4-20-15 WOD

After a little group outing to Vertical Adventures... What a great way to smoke the forearms!

Monday 4-20-15 WOD

CrossFit:

A.

Three sets of the following…

For part A. find a heavy three strict press form the rack. Once you found your working weight for your three strict press perform the following 

Three strict press, after your three strict press perform max reps with the same weight in push press, when you can no longer push press the weight perform max reps with the same weight push jerk the weight for max reps.

Drop the weight when you can no longer complete another rep.

B.

Row 4x500m w. 1 minute recovery between sets.   

Fitness:

A.

4 Rounds of

8 KB Walking lunges w. double bells in rack position 30/50#

6 Shoot throughs with push up

8 Double Bell cleans 30/50#

6 KB Single leg deadlifts (6/leg)

B.

Row 4x500m w. 1 minute recovery between sets.