#CrossFit #Hackney #WOD 08/07/2013 #withmomentum
Strength
A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30×0 :60
A-2 High Reebok BB Lateral Step-ups 4 x CFA: 8-12 BC: 12-15 21×0 :60
Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest)
B-1 HBBS @ 40/20kg 5reps
B-2 BB OHP @ 40/20kg 5reps
*continue from where you left off after each :30sec interval
W.O.D
“Capacity (set the clock to 12min):
3 Rounds ME for :30sec each stations :30sec rest between
C-1 – Press-ups
C-2 – TTB
3 Rounds ME for :30sec each stations :30sec rest between
D-1Heavy Sled Push (1 length is 1rep)
D-2 Back Extensions”
