#CrossFit #Hackney #WOD 8/2/2014 #withmomentum
WOM DAY
“8/02/2014 to be repeated on 02/03/2014”
Warm-up
3 Rounds of
10 KBS with snappy hips
5 Box Jumps
CrossFit Athlete
Warm-up your Snatch and Clean Tekkers for 10min
CrossFit/CrossFit Endurance/ CrossFit Rookie
Warm-up your Front Squat and Sumo Deadlift Tekkers for 10min
WOM Strength
CrossFit Athlete
15min to establish 1 RM Snatch
15min to establish 1 RM Clean
CrossFit/CrossFit Endurance/ CrossFit Rookie
15min to establish 3RM Front Squat
15min to establish 3RM Sumo Deadlift
W.O.D
All Athletes
Helen
3 Rounds of:
400m Run
21 KBS 24/26kg
12 Pull-ups
[Scale: KBS 20/12kg]
[Scale: Pull-ups-> Ring Rows]