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4 January 2015 CrossFit WOD

Monday

Supplemental
4 x 2 Overhead Squats with a 10 Second Pause in The Bottom Position
14 Minutes to Find a Heavy 2 Rep Clean and Jerk

Power
9 x 3 Position Clean + Split Jerk
Position 1: Above knee
Position 2: Below knee
Position 3: Ground

There is only one jerk, which happens after the 3 clean.

Workout of The Day
6 Rounds
10 Thrusters 115/85 95/65 75/55
10 Toes to Bar

Supplemental Endurance
9 × 1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout”
then “Custom List” then “v1:40/20r…9″.

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619 | San Diego Personal Training
5260 Riley Street
San Diego, Ca 92110

(619) 840-9099
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