Barbell:
7 x SHANKLE COMPLEX [1 deadlift, 3 pulls, 1 squat clean, 2 jerks]
Strength:
4x3 HBBS @ 70%
Conditioning:
4 Rounds for time:
8 Thrusters (95)
8 bar facing burpees
8 pull ups
Trapz Exclusive:
Crossfit.com wod 3-4-14
5 rounds for time:
1000 m row
30 hip extensions
30 GHD situps
Cashout:
abductor
back flipz
shankle complex: 135 x2, 185 x2, 205, 225, 225 (failed at clean)
ReplyDeletestrength: 4x3 @295 (deload)
conditioning: 5:08
abductors: hit whole rack on last set