Thursday Sept 29th, 2011

WarmUp: Row Rotation

1 min Rds-3 Rds Each Station

Row, Suicide Sprints, Ring Dips, Shoulder Release w/Band

MOD: Clean and Jerk

Progression and Execution

PVC, Increase in Wgt and Reps as Specified

WOD:

12 Clean and Jerk (135/95)

12 Pullups

400m Sprint

9 Clean and Jerk (135/95)

9 Pullups

300m Sprint

6 Clean and Jerk (135/95)

6 Pullups

200m Sprint

3 Clean and Jerk (135/95)

3 Pullups

100m Sprint

CrossFit Solafide

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