CrossFit WOD / Strength & Power 01.18.14

 

Heather C. was the inaugural athlete on the new Rogue Pull up rig at CrossFit Axis this week.

Heather C. was the inaugural athlete on the new Rogue Pull up rig at CrossFit Axis this week.

CrossFIt:

Skill: Bench Press 5 x 5/70%

WOD: For time:
Row 1500 m.
25 Wall Ball shots
25 Ground-to-Overhead
25 Sledge Hammer Strikes
25 GHD Sit ups
25 Burpees

RX+: 20/16#, 135/105#
RX: 20/16#, 95/65#
Scaled: 16/14#, 75/45#

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.