Warm up as posted on the board
Strength- Cleans, 5 reps for warm up
5-3-2-1
For time:
Run 400m
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
Compare to: 130320
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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3 comments:
155-175-185-195
7:54 rx'd
65-75-80-95; 9:38 BJPU 15# OHS
5 Sept 2013 Clean 5-3-2-1 Loads: 95-105-115(1)-115; 13:16 (jPU, 45#OHS)
Previous WOD time 16:27 (BAPU, 45#OHS)
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