CrossFit WOD / Strength & Power 01.13.14

Mike M. going for a Clean & Jerk PR.

Mike M. going for a Clean & Jerk PR.

CrossFit:

Skill: Deadlift 5 x 3/70%

WOD:
“Broken Karen”
EMOM 12:00
Wall Ball shots

RX+ 20/16# 15 reps
RX 20/16# 12 reps
Scaled <20/16# 10 reps

Strength & Power:

New Strength Cycle Begins Today!

Power Clean (3×3 70%)
Back Squat (5×5 70%)
Press (5×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)

Dip (3 x AMAP)

Posted in Arlington Heights WOD, WOD.