Wednesday, Jan. 28, 2015

012815 WOD

A. Tabata

Alternating

hollow-rocks

parallette shoot throughs

B. Push press/ split jerk

Take 10 minutes to build to today’s heavy push press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

Strength by CrossFit Invictus

C. In 2:30

Buy in: Run 200 meters followed by 5 strict pullups

Complete max reps of the following movements

Round one: Thrusters (135/95)

Round two: Power clean (135/95)

Round three: Push press (135/95)

Round four: Front rack lunges (135/95)

Complete four rounds, resting 1:00 between rounds. Score is combined reps of all movements.

>> On-Ramp

Modifications will be posted on the whiteboard