WOD: Monday, November 11, 2013

 Note: the weekly grid will be posted with Tuesday's WOD on Monday night.  

(A) Clean Deadlift 2x2 @ 50% of 1 Rep Max Clean

(B) Clean Deadlift + Clean High Pull

  • 1 @ 60% of 1RM
  • 1 @ 70% of 1RM
  • 1 @ 75% of 1RM
  • One minute break between sets 

(C) Clean High Pull + Clean OR Power Clean

  • 1 @ 75% of 1RM
  • 1 @ 80% of 1RM

(D) In 15 minutes, find a 3RM Push Press

(E)  For Time

  • 15-10-10-10-15 Push Ups (Comp: 20-15-15-15-20)
  • Run 200m between Rounds of Push-Ups
  • You do not run after the last set of Push-Ups

 (F) Optional Cardio Cool Down After Class

  • Row/Run/Jog for (20 minutes - Time in Part (E) )

CrossFit V16 Members BBQ. Bring anything you'd like to grill or share. Grill, some food and drinks will be provided.