Playground Gym – Broward CrossFit in Davie, Weston, Plantation area

By July 17, 2017 WODs No Comments

Skill – 5 Mins
Kettlebell Clean and Jerk – 5 mins practice

Advanced ONLY!
Power Snatch (from floor) + Hang Full Snatch + Overhead Squat – 1 RM

Lift #1 – 10 Mins
DL – 5 x 3 E2M – Build Up to Heavy

Lift #2 – 5 Mins
Pendlay Row – 3 x 8 Reps – 1 Min rest between efforts

Conditioning – 15 Mins
4 Rounds of
1 Min Max Burpee over Box Jumps
1 Min Rest
1 Min T2B
1 Min Rest

Accessory
Banded Back Extensions – 3 x 15-20 Reps

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