“monday 6.10.13” 1000059 503489209706055 794695688 n

 Our very own Mike D hanging with the 2 time champ at the Central East Regionals.


Warm-up:

          2x 10 ring rows (false grip) 10 power cleans w/ bar (working on contact)

Skill:

           Power clean (demo: power clean)

Strength:

        1)pull-ups: 3x ME

        2)power clean:1rm (if you have 1rm with in 2 months then do 5xme pull-ups)

       

WOD:

         4 amrap

         1 run to shed and back

         then ME PC @ 80%

      

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)


Don't Forget To Comment!


ATHLETE PERFORMANCE

Get the best in CrossFit performance gear at the CrossFit Store

BKAthletics

CrossFit Login



Like Us On FaceBook

Our Friends

You are here:   HomeTHE WODmonday 6.10.13

Contact Us