14 December 2015 CrossFit WOD

14 December 2015 CrossFit WOD

Monday

Supplemental Power
Build Up to a 1 Rep Max Overhead Squat
Build Up to a 1 Rep Max Squat Clean

Power
Split Jerk
9 x 2
Every 1:30 Minutes

Strength
Seated Dumbell Press
5 x 8-10 Reps
Every 2:30 Minutes

Workout of The Day
10 Minute AMRAP
10 Box Jumps 30/24
20 GHD Sit Ups

Supplemental Endurance
1600 Meter Run
5 min rest
1200 Meter Run
4 min rest
800 Meter Run
3 min rest
400 Meter Run
2 min rest
200 Meter Run
1 min rest
100 Meter Run

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