Tuesday, 6 December 2011

http://www.kineticsportsonline.com/uploads/coastline/image/ResizedImage600376-JaxCleanFullExtension(1).jpg

A - Warm up 
15 squats
15 sit ups
15 sdhp 
15 arm haulers

B -  london throw down WOD 2
Buy in - 1200/800kg of power cleans select your own weight 
then complete 
5 rounds of 
5 shoulder to overhead 60/40kg 
7 front squat 60/40
9 toes to bar 
cash out - 1200/800kg of power cleans

C - 100 twists @ 10/5kg

1 comment:

CrossFit Bournemouth said...

micheal - 19:27 @50/50
FON - 14:02 rx
bam bam - 19:10 @30
pants - 15:58 @50
scott - 20:54 @40
pukie - 21:21 @50
jizz - 21:05 @30
stacey - 24:40 @50
jnr - 20:04 @50
princess - 14:12 @rx
ali g - 18:11 @30
coller - 13:04 @40
simon - 19:38 @40
adam - 16:13 @40
dave - 19:05 @40
coco - 18:11 rx
tracey - 12:20 @20
joy - 10:43 @20
matt 0 - 14:14 @40
julian - 24:00 @40
bruce - 11:24 @50
leigh - 14:12 @40
boyd - 19:49 @40
chalky - 16:10 @50

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