Workout of the Day (Wednesday November 22, 2017)

500/450 m Row
50 Heavy Ball Slams




Work up to a triple heavier than workout load of:

Power Clean to Push Jerk (big focus on speed of transition from catching to going in to the Jerk)



Start a new round every 10 min for 3, time cap at 8 min:

40 Box Jump Overs
20 Power Clean & Jerk 135/95
10 Ring Muscle Ups


BLACK FRIDAY SALE!!! Pro shop items will be 20% off for two weeks!! So, get some early Xmas shopping done for the favorite crossfitters in your life, including yourself!!!

This entry was posted in WOD.