11 December 2015 CrossFit WOD

11 December 2015 CrossFit WOD

Friday

Supplemental Strength
Bench Press
6 x 5
Seated Dumbell Press
3 x 8

Strength
Back Squat
9 x 3
Every 3 Minutes

Workout of The Day
CrossFit Benchmark WOD “Grace”
30 Clean and Jerks 135/95 115/85 95/65

Supplemental Endurance
3 Rounds
500 Meter Row
400 Meter Run

Saturday

Power
Hang Power Clean
6 x 4
Every 2 Minutes

Strength
Weighted Chin Ups
6 x 8
Every 3 Minutes

Team Workout

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