Wednesday 121114 WOD

Nothing's as "Old School" as Deadlifts. Guess what we're doing tomorrow?

Warm-up:
4 minute plank*

*Every time you go down perform 5 walkouts and go back to the plank.

Dynamic Effort: Clean and Shoulder Press 4 x 8reps at at least 60% Bodyweight

WORKOUT:

7 Rounds

15 SDHP (95/65)

5 Plyo Push-ups

15 KB Swings (53/35)

Great video of BMack doing his thing, showing how to work on your running stabilization.

ENDURANCE TRAINING

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!