Cary CrossFit Competitors WOD 1.26.14

By Posted in - Advanced WODs on January 25th, 2014 0 Comments

Power:
Power Snatch – Daily Max then; 3×2 @ 85% (of daily max)

Max Strength:
Bench Press w/Hip/Wrist Flexor Stretch 75% x 5; 85% x 3; 95% x 1+; then:

Super-Set:
Bench 5×10 @ 50%+
DB ROW 5×10 – Heavier than last week

WOD:
Partner Grace (one partner goes immediately after the other), lowest time wins

Partner Helen

15’ Time Cap:
300m Partner Carry (any way you like, you can switch off too)
21 KB Swings (both must complete)
12 Pull-ups (both complete)

Comments are closed.