Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Wednesday, February 17, 2016

A: Skill Warm Up
3 rounds
10 Ring Dips
10 Weighted Hip Extensions

B: Prep
:30 on :5 off
PVC Pipe Pass Through
Dragon Pose
Half Front Split
Lizard Pose
PVC Pipe Pass through

Clean and Jerk Progression

C1: Rest
C2: Endurance
10 minutes easy
Run, Row, Bike
*Everyone will choose an endurance piece for this section of the WOD.

D: Met Con
Fore!
In front of a clock set for 12 minutes
4 minutes of clean and jerks
4 minutes of rowing
4 minutes of burpees

Post sum of clean and jerk reps, rowing calories and burpee reps

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