13 Jan Wednesday – January 14, 2015
Posted at 19:55h in WOD
In the Rowd Royalty online rowing competition, Team White Mountain CrossFit is in 17th place out of 380 teams… great job gang!!!
A Reminder: Jen’s 1st nutritional seminar is tonight (Wednesday) at 7:15 at the gym. Its worth 5 points so make sure your there if your in the Heathy challenge 2015… all are welcome.
Wednesday – January 14, 2015
- 5 minutes Double Under work (if you have DU then 300)
- Shoulder and Wrist
Strength: Strict Press
- 5×2 @ 80% 1 RM
Conditioning: EMOM 14 minutes
- 3 Power Cleans (at your Strict Press working weight above)
- 6 Shoulder to Overhead
- 9 Air Squats
(If you miss within a minute then skip a minute and recover)
- Max Unbroken Jumprope (each pass = 1)