“GO!” WOD 1/15/13

 

Yes, this is a shot of our very own strong and beautiful Katie Crowe power cleaning 220 lbs this past weekend at the O.C. Throwdown. She finished 22nd overall among some of the best CrossFit athlete’s in the world!

WARM UP:

3 Rounds

30 Double Unders (90 Singles)

10 Air Squats

10 Inch Worms

SKILL:

3×3 Weighted Pull Ups

*Go as heavy as possible

3 x Max Effort L Sit

LIFT:

Power Squat Clean

4 @ 70%
2 @ 80%
1 @ 90%
2 @ 75%

WOD:

“GO!”

7 Min. AMRAP

Men: 1000 M. Row

Women: 800 M. Row

50 Burpee’s to 45# plate

POST WOD:

Hip Mobility