WOD 7.18.13

CrossFit FMS WOD:

diablo crossfit jen l handstand push up

Warm-Up:

1.) 5 minute countdown. Run 400 meters then AMRAP:

  • 10 hand release push-ups
  • 20 up/down dogs

2.) HSPU progression

3.) Power clean progressions

4.) Power cleans:

  • 3 at a moderate load
  • 3 at WOD load

WOD:

  • 30 HSPUs
  • 800 meter run
  • 30 power cleans (135/95)
  • 800 meter run

*Notes: 20 minute cutoff. 

After Party:

  • Pick up your key card if you haven’t yet!

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s