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FRIDAY CrossFit WOD 4.7.17

6
Apr

FRIDAY CrossFit WOD 4.7.17

WARM UP

STRENGTH
E2MOM for 12 Min
2 Halting Squat Cleans
every 2 Minutes perform 2 Halting Squat Cleans
*Pause for 3 seconds at the knee (slightly below)*
*Keep the weight the same through the 6 sets*

WOD
21-15-9

HSPU
Russian KB Swings (70, 55)
Bike Calories

MIDLINE
2 Rounds:
1 Minute Weighted Plank
*1 Min rest
1 minute Hollow Rocks
*1 min rest
1 minute Partner Leg Throwdowns
*1 min rest

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