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| Jason Khalipa at the 2012 Games, he just heard they were doing a Tri as Wod 1 CrossFit... training for the unknown |
Strength
7-10min to find your 1rm Power Clean
(check your wod books or your wod app for your previous weight. if you do not know it start light and work from there. Coaches will be there to help.)
WOD
4rounds for time
400m run
500m row
Warm Up:
10x pass through
10x air squats
10x lunges with pvc over head
Burgener Warm up
get that mobility in!
ROLL OUT
4 comments:
175 pound power clean (40 pound PR!)
130x2 not touch and go. wasn't feeling it today. Great job everyone with the PRs.!
no metcon
95/21:22
17:50 time 80 lbs PR power clean
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