WHO’S READY FOR THE 2013 WINTER SHAKEDOWN? HOSTED BY AXIOM CROSSFIT AND PROGRAMED BY YOURS TRUELY!!
WARM UP:
4 x 200 M. Repeats
*Rest 1 Min. between reps
Then:
Band Shoulder Mobiltiy
LIFT / SKILL:
20 Min. to Make up a lift or Skill
or
Dead Lift
1 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%
3 x 1 @ Max
*PR!
WOD:
“THE SWITCH” (From West Coast Wod Wars)
Teams of 2:
PARTNER 1: 30 DOUBLE UNDERS
PARTNER 2: 20 SQUAT CLEANS (115/75) (95/65) (75/55) (65/45)
SWITCH STATIONS AND REPEAT MOVEMENTS
PARTNER 1: 30 DOUBLE UNDERS …
PARTNER 2: 15 THRUSTERS (115/75) (95/65) (75/55) (65/45)
SWITCH STATIONS AND REPEAT MOVEMENTS
PARTNER 1: 30 DOUBLE UNDERS
PARTNER 2: 10 POWER SNATCHES (115/75) (95/65) (75/55) (65/45)
SWITCH STATIONS AND REPEAT MOVEMENTS
*Adv. Double Unders must be unbroken.
**Only 1 athlete performing at a time. Your partner must finish the movement before you can start.
***12 Minute time cap
POST WOD:
Coach’s Stretch
