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Crossfit Coquitlam WOD – July 17th

 

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Today’s Workout
Warmup.
3 Rounds or 10 minutes. Stretch between rounds
10 Shoulder pass throughs
10 OH Squats (with dowel)
10 OH Walking Lunges (with dowel)
10 Scap slides

Strength
Spend 15 minutes working up to a heavy Clean and Jerk

WOD
Two sets for max reps of:
Against a 6 minute running clock:
Run or Row 1000m
Front Squat X Max Reps
(135/95)-RX (95-115/65-85)-Perf (45/35)-Fitness
Rest as needed between sets

 

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