WOD Friday 7/28/17

by | Jul 27, 2017 | News | 4 comments

Warm-up
Coach’s choice

WOD prep
Power Clean + 2 Hang Power Cleans
Build to a perfect set

WOD

Wonka

21 – 15 – 9
Hang Power Cleans (135, 95)
Burpees over the Bar
*Complete a 500 M Row after each round

Load options:
1. 115,75
2. 95,65

Rep options:
15-12-9

Post WOD
Banded Hamstring Stretch

4 Comments

  1. John Downes
    John Downes on July 28, 2017 at 7:32 am

    Lots of fun this morning at a busy 5:30 class. Great coaching by CC as always.
    WOD prep: to 180#… felt great with no starfish legs!
    WOD: 14:23 @ 115#

  2. John(Frozen)
    John(Frozen) on July 28, 2017 at 10:37 am

    Wod prep 205
    Winks
    12:34 rx

  3. Deb.
    Deb. on July 28, 2017 at 12:24 pm

    Wine Country Crossfit (Last Day)
    10 Minutes of Rope Climb Practice
    Then
    3×8 Arnold Dumbbell Standing Press and Standing Flys (15#)
    Then
    Death by Kettlebell (53#) EMOM increase by 2
    Completed through round of 18

  4. Ryan
    Ryan on July 28, 2017 at 5:53 pm

    Prep: 185
    Wonka- 12:16rx