Cary CrossFit Competitors WOD 12.15.13

By Posted in - Advanced WODs on December 14th, 2013 0 Comments

Skills:
Jump Rope Singles 5′ for speed
Double Unders 5′ Practice
Double Unders 5′ Max

Strength:
Power Clean + Front Squat 7×2+1 on the 90″
OH Squats 5×3

WOD:
“Grace”

Conditioning
Rowing: 8 Rounds of 2’hard/1’light rowing

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