23 September 2015 CrossFit WOD

23 September 2015 CrossFit WOD

Wednesday

Supplemental
Overhead Squat 6 x 3
Split Jerk 6 x 1
Muscle Ups 5 x 5

Strength
Every Minute on The Minute x 6 Rounds
Minute 1: 8 Bench Press
Minute 2: 8 Weighted Pull Ups
Minute 3: 16 GHD Sit Ups

Workout of The Day
“Power Elizabeth”
21-15-9
Power Cleans 135/95 115/85 95/65
Ring Dips

Supplemental Endurance
Interval :45 Seconds On /:15 Seconds Off
4 Rounds
Burpee Box Jump Over
KBS 70/53#
Cal Row
DB Thrusters 35/25#
T2B

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