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Friday, August 24, 2012

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Warm up: 400m instructor led agility run Instructor led group stretching 3 rounds 5 med ball clean WBS 20 double unders WOD: “SQT” 3 rounds 10 ground to OH 95/65 200yd shuttle sprint (4 x 50m) Powerlifting: A. 20minutes to find a 1RM squat clean B. 20minutes to find a 1RM split jerk C1. 3 x 10 RH, rest 30 seconds C2. 3 x 15 GHD sit ups, rest 30 seconds WOD Demo with CrossFit DC – video [wmv] [mov] [HD mov]

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