1/5/16

gpp- 

backsquat - 3x5 @ 80% ,

4 rounds each for time

15 cals airdyne or rower

15 wall balls 15 pullups

5 squat clean 135/95

2 min rests

Comp- 

for time

100 calories on rower -

7 min rest

for time 100 calories airdyne (ad 4 big wheel) -

score is combined time from both

immediately following

15 min to establish max squat clean

immediately following

10 min to establish max 3 rep thruster

For those of you who were able to do the squat workout originally scheduled for monday The following conditioning wod should be done in replacement. 

50 cals airdyne

50 russian kettlebell swings 53/35

50 box jump overs 20" 

50 chest to floor pushups

50 overhead squats

50 cals rower

 

Published on by crossfit reflexion.