Fri. 6-27-08: W.O.D:
Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups
Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses
Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses
Power Clean
How to Front Squat
CrossFit Elements of the Push Jerk
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