CrossFit WOD / Strength & Power 01.15.14

Tim sends the message.

Tim sends the message.


Skill: Thrusters 8:00 to find 1RM

WOD: 21-15-9 reps of:
Push ups
Deadlift using 1RM Thruster weight

RX: No kneecaps touching, HR
Scaled: Incline as needed, no knees

Strength & Power:

Snatch (3×3 70%)
Front Squat (5×5 70%)
Bench Press (5×5 70%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

Posted in Arlington Heights WOD, WOD.