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Wednesday 3/5/14: CrossFit CSA WOD

warm-up

general + shoulders, triceps and lats

 

strength

Bent over barbell rows

3x20reps

Max weight for unbroken sets

 

WOD

4rds

10 power clean 165/105

100m sprint ( (Half way round the building. You will leave out the street side, and come back in the rollup door by the air dynes)

10 plyo push-ups (1-hand on a 25lb bumper plate, 1-hand on the ground, push-up and jump hands laterally to switch. Each push-up is a rep.   Scale is regular push-ups)

 

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