Wednesday 07/21/10

Phil:

3 rounds for time of:
10 DB Hang Power Cleans @ 30-50% bodyweight (total, not per DB)
10 Slapping/Clapping Push-ups
10 Box Jumps, 24"/18"
(Courtesy - slightly modified - of CrossFit KC)


TSC Competition Super-WOD
For time:

4 rounds of:
10 Burpees
20 Walking Lunges
200m run

The lunges are done on the 200m "track" - when finished with the lunges, finish by running whatever remains of the 200m.


800m run


20-16-10 reps of:
1-arm DB Power Snatch, 30#/20#
Bench Jumps

Split each round of power snatches so that half of the reps are done with the right arm, and half are done with the left arm. Any rep scheme is acceptable, e.g., 10R-10L, 5R-5L-5R-5L, etc.