Tuesday, August 4, 2015

Wall balls in the crowded doorway leaves little room for error. Good job starting your week off right, Monday crew!

080415 WOD

A. Every 3:00 for 9:00

Run 200-300 meters

30 consecutive double-unders

12/8 plyo push-ups off plate

B. Burgener clean complex (45/25)

C. For time (three separate scores):

15-12-9

Power cleans (115/85)

Burpees

At 13:00

15-12-9

Power cleans (115/85)

Burpees

At 26:00

6-4-2

Overhead squats (115/85)

Ring muscle-ups

* Courtesy CrossFit 717

++ Compare to 123014

>> On-Ramp

For time:

15-12-9

Hang power cleans

Burpees

At 13:00

15-12-9

Hang power cleans

Burpees

At 26:00

6-4-2

Overhead squats / front squats

Bar muscle-ups or 1 strict pull-up + 1 strict dip per MU (may be performed consecutively)