03.11.2013 – CrossFit Silverback

11
Mar

03.11.2013

WARM UP   

Tabata Rope followed immediately
by 5 min shoulder and hip mobility

BUY IN 

Work with a partner

Bear Complex by the numbers 5 reps
“Dynamic” Bear Complex x 10

STRENGTH

POWER CLEAN DYNAMIC EFFORT

2 X 10 @ 65% 2 min rest between sets
(Make sure you complete warm-up sets while loading.
10 minutes rest  before the WOD).

WOD

5 rounds
7 x Hang squat clean (155#)
10x Clapping push-ups

CASH OUT

Accumulate 1:00 on L-sits

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