CFBK WOD’s 2016 -Tuesday, 21 June 15

CFBK WOD’s 2016 -Tuesday, 21 June 15

CrossFit-Improve-Your-Squat-5

STRENGTH-ENDURANCE:
A) Accumulate max time in deadhang from bar in 5 min
…introduce and practice skill of TGU (https://www.youtube.com/watch?v=tmmQFeTO5Tc)
B) Accumulate TGU’s in 5 min (alternate arms)

CAPACITY:
3 rounds, 2 min per station (Stagger athletes)
1) Tire sledge hammer (R/L = 2)
2) Shuttle run burden run w. 40/30 slam ball on shoulder (storage room to platforms = 1 rep)
3) Bent Over Rows (25/15)
4) Sandbag hang squat cleans
5) REST
Score = total reps