monday Sept 16,2013
wod:
Three rounds for time of:
95/65 pound Overhead squat, 15 reps (use front squat as sub if trouble with OHS)
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
WOD Demo from
Reebok CrossFit Oneby
Again Faster Equipment- video [
wmv] [
mov]