Fri. 6-27-08 W.O.D.

Fri. 6-27-08: W.O.D:

Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups

Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses

Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses

Power Clean


How to Front Squat


CrossFit Elements of the Push Jerk