CFBK WOD’s 2016 – Tuesday, 29 March

CFBK WOD’s 2016 – Tuesday, 29 March

push-ups-trojan-crossfit

M-WOD:
2 rounds, 1 min on each side (with partner) of:
– Barbell internal rotation smash
– Tennis ball pec minor mobilizer

STRENGTH:
Single arm half kneeling DB OHP, 4×8-12

Note: Teach the skill and progression of med ball cleans (1. Deadlift 2. Deadlift + shrug 3. DL + shrug fast 4. Front squat 5. full movement (med ball clean)

CAPACITY:
7 min AMRAP
– 5 Med ball cleans (20/15)
– 10 pushups
– 15 Situps