Thursday, November 29, 2012

2012-11-198154
Workout of the Day

Strength:
EMOM for 10 minutes 3 jerks @ approximately 65% your 1RM

Conditioning:
The 2010 Midwest Sectional “Air Force” WOD
For time:

4 Burpees on the minute every minute
Between burpees complete the following with 95/65lbs on the bar
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats

Rest 5 minutes

60 Hand Release Pushups for time

"Coaching Tools for Running: Part 3" with Doug KatonaCrossFit Journal preview video [wmv] [mov] [HD mov]

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