December 17th

Skill: Strict Press
10×1 5×1 2×3 1×5

WOD 1:
DT: 5 rounds for time155/95
12 dead lifts
9 hang cleans
6 push press

WOD 2: 15 minute AMRAP
Roy Special 10 reps 30/20
Walking lunges down and back. Having one dumb bell over head opposite arm on the way back.
15 TTB

* will post video of Roy special. Great traveling workout. Gets the heart rate pumping.

Advertisements

Posted on December 17, 2012, in Crossfit Websites. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: