CrossFit WOD / Strength & Power 01.17.14

Camera Dump 0114 059CrossFit:

Skill: Body Rows 3 x AMAP (8 min.)

WOD: 3 RFT
50 Double Unders
25 KB Swings (American)
15 Pull ups

RX+: C2B, 53/35#
RX: Std., 53/35#
Scaled: Bands, <53/35#

Focus: Improving Pull up strength and technique

Strength & Power:

Clean and Jerk (3×3 70%)
Back Squat (5×5 70%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)

Dip (3 x AMAP)

Posted in Arlington Heights WOD, WOD.