CrossFit Tyson's Corner, operating since 2005, is located just minutes from the Beltway and the future Springhill Road metro stop. The CrossFit program was developed to enhance an individual's competency at all physical tasks. The area's most experienced instructors bring state of the art coaching techniques to the general public, athletes, public safety personnel, and the military at reasonable prices and NO CONTRACTS.
Friday, December 9, 2011
Friday WOD
Running Bear
5 rounds for time:
7 reps of barbell bear complex
400m run
1 rep = power clean from floor, front squat, push press/jerk to behind the neck, back squat, push press/jerk
front squat and push press can be combined and done as a thruster
except for touch and go on the power clean, barbell cannot touch floor once you start a round (5 burpee penalty at the end of the workout for each time you put the bar down)
Rxd weight: 115#/75#
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1 comment:
Well now I know what my Sunday make up WOD is!
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