1.16.16 Workout of the Day

Saturday 830 am class..by far.. best class of the week

CrossFit: 715 and 830 am w/Martin

Free Group Run: Free 815 am w/Erik

Nutritional Challenge Seminar: 10 am w/Amber

CrossFit

General WU: Coaches Choice

Specifc WU:(empty bar): 10,8,6 FS 10,8,6 Clean & Jerk

Partner up - while one Partner warms up barbell movements, other Partner performs dynamic stretches.

Prep: FS + C&J 3 sets of 5 reps of each movement

Alternate sets with your partner Build to workout weight

WOD 1: In teams of 2 complete:

Cash in and out with 400 m Run

60 Front Squats, from the ground (155/105) 60 Clean & Jerks (135/95)

After every 10 reps, team completes 10 bar-over burpees

Complete all FS , then all 60 C&J. Divide up the reps however you like.

Run together, one works, one rests

Post time to comments.

Cooldown: Partner 2k m row, swith after every 20 cals