WOD – Wednesday 28 December 2011

SESSIONS TODAY: 5am, 6am, 9am, 4pm, 5pm, 6pm.

STRENGTH:
Strict Press 3 x 3
* Hold same weight across all sets.
* 4th set: reduce to 80% and perform maximum reps.
* 10 minute time limit including warmup.

WOD:
75 Box jumps 24/20
75 Power Cleans 40/30
75 KB Swings 24/16
75 Pullups
75 Knees to Elbows
* May be broken up in any number of sets i.e. 5 x 15; 21-18-15-12-9; 7 x 10 and 1 x 5 etc

Thankyou to www.crossfit.com for this image. The first position is solid. This is what you are aiming for each and every rep. The middle position is weak core. The third position is tight shoulders.