Crossfit Warmup - 2 rounds
Affiliate Cup Team - 3 rounds plus 10 DB thrusters per rounds
WOD: Clean and Jerk - 3 reps on the minute for 15 minutes
Men 135lb - Women 105lb
If scaling weight down, perform 20 seconds of clean and jerks on the minute and rest for the remainder of the minute, 15 rounds
Cool down: tabata situps-6 rounds (20 sec on/10 sec rest x 6 - 3 minutes total)
Affiliate Cup Team - tabata situps-8 rounds followed by 3 minute plank hold
Tuesday, January 12, 2010
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