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Monday
Warm Up: 5 minutes of jump rope...1 min singles, rest 30 sec, 1 min running jump rope (alternate legs), 30 sec rest, 1 minute double unders (count reps), 30 sec rest, 1 min singles Stretch in the 30 seconds of rest 5 pull-ups (dead hang) 5 ring dips 10 wall balls 10 slam balls 10 Good Mornings pvc 10 Good Mornings (bar) Skill: Squat Clean Load bars to WOD Weights for DL and SC WOD: "Johnson" Complete as many rounds in 20 minutes as you can of: 245lb/170lb Deadlift, 9 reps 8 Muscle Ups 155lb/105lb Squat Clean, 9 reps Rob Orlando 6 rounds, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift/105lb clean. Post rounds to comments.
benjamin dominach
7/26/2010 04:16:12 pm
those squat cleans are rough!!!it's like my drill sergeant said!!!30 of you are going in and 7 are you are coming out!!!!!!brining me back to my prepost tramatic stress sydrome i almost had!!!thanks crossfit NOLA!!!!WHO DAT!!!!!!!!! Comments are closed.
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