Cary CrossFit Competitors WOD 12.8.13

By Posted in - Advanced WODs on December 7th, 2013 0 Comments

Skills:
Ring Dip Practice; then Max Rep

Strength:
Power Clean + Power Jerk 10×1 Daily Max on 1:30 Interval

Front Squat 8×2
Bent Row 6×5

WOD:
10′ AMRAP
5 BB Thruster @ 50% (of daily max from above)
250m Row

Conditioning:
4×2:00’Hard/4:00’Easy

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