Wednesday, October 2nd, 2013

CrossFit

Strength/Skill
Handstands!

WOD
Tabata (20/10)
Hang Clean (165/115)
AirDyne

Mobility
1:30 of:
OH Rib Mob
Rotator Smash
Barbell Quad Smash

Weightlifting
5x
Power Clean + Front Squat + Clean + Jerk (3 sec hold)
4×4
Hang Snatch High Pull (Flat Footed)
3×8
Front Squat @80%