:startwod:
Warm Up
Mobility and Line Drills
Workout of the Day (WOD)
“Hammer”
Five rounds, each for time, of:
5 Power cleans 135M/95W
10 Front squats 135M/95W
5 Jerks 135M/95W
20 Pull-ups
Rest 90 seconds
Cool Down
Band Stretch
:endwod:
Special thanks for all the Fort Lauderdale Strongman Competition Coaches along with the Athletes who came out and competed. Amazing Event that was put on by Mike and Joel after several months of hard work. Thanks for everyone who came out and helped including Heidi who jumped in last minute and started clicking off all the great pictures captured.
Coach Michelle J. who never did most of these lifts jumps in and ties for first place. That to me is a true CrossFitter who prepared for the unknowable.
