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CrossFit 1/29

28
Jan

CrossFit 1/29

Announcements!!!

If you haven’t received an email from “Wodify” yet with your log in info for the WOD tracking (and to put in your new payment info), email jake@okiecrossfit.com with “wodify” in the subject line.

Warm Up

Mobility – Shoulders

Kb Warm Up Flow –
3 rounds
100′ suitcase carry each arm
100′ oh carry each arm
12 Russian swings
8 (4 per side) front rack or overhead squat

WOD

Partner WOD
For time. 25-20-15-10-5 (partner 1 does 25 of each, partner 2 does 25 of each…..)
Russian Kettlebell Swing
Wall ball

Health: 35/25 – 14/10
Athletic: 55/35 – 20/14
Performance: 70/55 – 20/14

Strength

A) 3 Position Power Clean (Tall, Hang, Floor) 5×1

B) Front Squat 5×3

C) Push Press 7×2

D) RDL 4×5 @30X1