WOD 8.28.14

Main – CrossFit

Warm-up

Boxes (No Measure)

Pull out a box.
10 Box Step Ups
10 Box Jumps
Straddle stretch, runners lunge stretch on the box (30 seconds per leg)
20 Box Push-ups (leaning against box, hold plank)
10 Box Dips
10 Burpee Box Jumps
10 Box Jump Overs
1 minute Batman holding the box

Weightlifting

Power Clean (1EMOM 10 Minutes)

Clean Pull (3 Sets of 3 at 100% 1RM)

pull to bent elbows with aggressive speed. Control on the toes and lower.

http://youtu.be/0Bnlazx0Z_o

Metcon

OHWL, Hip Dips, Pull-ups (Time)

7 Rounds
10 Overhead Walking Lunge (45#/25#)
10 Hip Dips
7 Strict pull-ups

RX+ = 53# KB/ 20# KB in ONE hand

Cool Down

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