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MONDAY WOD 4/13/15

    CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: 2 Handed KB Clean, KB Snatch STRENGTH Every 90 seconds for 5 sets complete: 2 High Bar Back Squats @ 80% of 1 RM METCON AMRAP 12 Mins: 2 Two Handed Kettlebell Cleans (Full Clean) (M-53#/ F-45#) 2
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FRIDAY 3/6/15

CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility 3 POS Clean-Olympic Warm Up-Coach Led 3x Tall Cleans-Coach Led STRENGTH Every 90 Seconds for 5 sets Complete: 1 Power Clean + 1 Hang Clean (First Position)  +  2 Front Squats + Jerk (@ 70% of Power Clean/Clean 1RM) METCON AMRAP
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