Monday 7-13-15 WOD

The Starke Crew after busting out some mad skills @ Winnipeg Gymnastics Club

Monday 7-13-15 WOD

CrossFit:
A.
3 Rounds of
1 Squat Clean + 2 Front Squats
Max C2B Strict Pull Ups
Max HSPU @ 25#/45#/side

*Take time to build to a heavy clean & double front squat before starting your three sets.

B.
1RFT
100 DU's
75 Wall Balls 14/20 9'/10'
100 DU's
25 T2B

Fitness:
A.
1 Double bell clean & 5 Front Squats
Max Pull Ups @ 31x1
Max KB Push Press @ 30/50#

*Take time to build to a heavy clean and perform five squats with your bells in the rack position. Chose the most possible weight you can do while keeping perfect form.  

B.
1RFT
100 DU's
75 Wall Balls 12/18# 9'/10'
100 DU's
25 Hollow rock/Beat Swing w. leg raise