Workout of the Day

WOD

Friday, October 30th

CrossFit

Strength

Every 2 Minutes for 10 Minutes Build to a Heavy
1 Power Clean + 3 Push Jerks
After 10 Minutes are up...
Do 1 set of this complex Every 2 Minutes for 4 Minutes @ Max Weight

Notes:

WOD

4 Rounds:

Scaled: 115/75
Rx: 135/95
Rx+: 155/105

(1 Power Clean,1 Front Squat,1 Push Press,1 Back Squat,1 Push Press = 1 Bear Complex)

1 Bear Complex
8 Toes to Bar
(Scale with 12 Toes to Horizontal)
1 Bear Complex
8 Ring Dips
(Scale with 12 Hand Release Push ups)

- 18 Minute Time Cap -"

Notes:

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