Friday, May 2, 2014

Clayton’s been killing it lately. #KKHSalumnidasY

050214 WOD

A. ME for 1:00 at each station

– row for calories

– front plank (5 burpee penalty if you drop before minute is up)

– double-unders

– walking lunges

– ball slams

B. Deadlift

Work up to a challenging set of 5, then do two additional sets of five reps at that weight

Subset with 3 x 5 strict toes to ring (sub 3 x 10 v-ups)

C. For time:

10-8-6-4-2

Power cleans (155/115)

Burpee box jumps (24/20)

Run 100 meters after each round

>> On-Ramp

10-8-6-4-2

Hang power cleans AHAP

Burpees

Run 100 meters after each round

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MAY BASICS CLASS ON SATURDAY!

Attention all new CrossFit Upcountry members: Basics will be held at 9 a.m. Saturday. Please be on time and ready to rock. Class runs about two hours long. If you’re considering joining, now is a good time to sign up and learn foundational movements the right way. See you there!