16 January 2012 – Deadlifts, Cleans and Hollow Rocks, OH MY!!!!!!!!!!

Warm-up

Run 3 Laps, 30 Airsquats

Run 2 Laps, 2o Jumping Squats

Run 1 Lap, 10 Burpee Box Jumps

Skill/Strength

Deadlift – 4X4, HEAVY + GOOD FORM!!!!

Please please please read before our next Deadlift (great article)!  http://library.crossfit.com/free/pdf/12_03_Deadlift.pdf

WOD

12 Minute Running Clock

4 Power Cleans EMOM (Every Minute On the Minute)

RX = 185#/115#

Cool Down

Tabata Abs:  4:00 – Hollow rocks, 4:00 – AbMat Sit-ups

 

 

 

 

 

 

 

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