20141009 THURSDAY

By 0
09 October 2014

Today’s WOD

WARMUP (15min)

3 rounds
1min Skip
1min Hip Stretch

Rack mobility during QOD

STRENGTH (30min)

Focus is on position and speed out of the hole, not weight.
Focus on a good vertical torso, controlled eccentric, and explosive drive out of the hole.

E2MOM Clean + Front Squat x10
E2MOM x5 Rounds
1x Squat clean + 3x Front Squats (%50 1RM Back Squat)
5x Box Jumps (30″)

(add 5 – 10 lbs…

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Raincity Athletics & CrossFit Pacific Central
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info @ raincityathletics.ca
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