CrossFit WOD for Thursday 12-29-2016

WOD

Dec 28, 2016

This is a repeat hero WOD. Shoot to finish in under 40 mins. 

Warm-up

2 sets of:

  • 10 Clean & Jerks 
  • 100m Run  

*add weight on the 2nd round 

Mobility

5 mins Foam Rolling

METCON: “Abbate” Hero WOD – For Time 

  • 1 mile Run 
  • 21 Clean & Jerks (135/95)  (+155/105 – True RX)
  • 800m Run 
  • 21 Clean & Jerks 
  • 1 mile Run 

Accessory Work

  • Stretch 
<iframe width="853" height="480" src="https://www.youtube.com/embed/sTbRIJVdyGE" frameborder="0" allowfullscreen></iframe>

https://youtu.be/iMNnvhg1JcM

Super Slow Mo Clean and Jerk 

Compliments of Badger CrossFit 

“Happy Holidays to our CrossFit Family”
– Your coaches at FWF