WOD Fri 092013

Gymnastics 
Shoulder MOB
15 Shoulder Passes
30 Sec Bottom of Dip
15 Sec Bottom of Skin Cat
15 Bridge Ups
3 Rounds

Strength
Power Clean + Hang/Power Clean + Full Clean + Front Squat
8×3

WOD
21-15-9
Shoot Through
V-Tuck 

2 Comments

  1. Crossfit total: 145lb OH Press – 300lb Squat – 410lb deadlift – 855lb total
    L-sit hold: 21 sec
    Reach test: 5.5″ past box

  2. Burpees 9:54