Start with 5 reps with an empty bar, increasing each set as long as form allows. You must reach sufficient depth and lock out completed overhead on each rep.
Warmup: 3 rounds of 300 meter row, 10 back extensions, 10 KB thrusters, 10 burpees
Mobility: Coach's Choice
Conditioning WOD: Tabata wall ball shots, max reps, to 5:00 on the clock (finish with 30 second final round) Record total reps. It will finish like this, 4:00 to 4:20 work, 4:20 to 4:30 rest, 4:30 to 5:00 work, TIME!
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