CrossFit WOD 4/21/17

Strength:
Clean Complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean
1 Front Squat
(do not drop the bar to complete 1 rep)
5 sets x 2 reps (build up in weight)

WOD:
For time:
Run 400m
20 Power Cleans (135/95) (95/65) (75/55)
20 Toes 2 Bar / Knees to elbow / Toes to KB (on the ground)
20 Sumo DLHP (same weight)
20 Sit ups
20 Thrusters (same weight)
20 Pull-ups / banded
20 Burpees
Run 400m

Posted in Workout of Day

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