Wednesday WODs - 1/14/2015

January 14, 2015

Way to go for those who accomplished the "White" WOD today...I know that's a tough one!  There leaderboard will be updated tomorrow.  There were so many people climbing the rope today...great to see!!

 

Here are your Wednesday WODs...

 

Wednesday Jan. 14, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength: 

4 sets of 7 fronts squats and 13 back squats @60% of your 1 RM Front Squat (from the ground, no racks - you cannot put the bar down until you complete the set!) 

 

WOD: 

75 Power Cleans for time 95/135 

 

**Every 2 minutes - 10 HSPU** 

 

Sub for HSPU = 10 regular push-ups  

 

Yoga (6:30pm)

 

On-Ramp (7:30pm) - front squat, presses, thruster

 

 

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