3 Rounds of Awesome

3 Rounds of Awesome


Strength:

Front Squat, 5-3-1

Sport Strength:

Front Squat 7 x 3 @ 84% 1RM

WOD:

For Total Time....
3 Rounds...
10 Hang Power Cleans (115/75)
10 Thrusters (115/75)
Rest 3 Minutes
3 Rounds for Time...
10 Overhead Squats (115/75)
10 Push Press (115/75)

Daily Challenge:

Ab Mat Sit Ups, 100, 75 or 50

Mobility:

Forearm Stretch on Floor, Death Stretch

Get Your Results Posted to Comments!

4 comments (Add your own)

1. Todd wrote:
Oklahoma sports & fitness has great article on Ginny "CrossFit Royalty" King in their latest issue

Wed, August 28, 2013 @ 8:45 PM

2. Adam T wrote:
SS 205# - WOD 95# 14:05
BONUS WOD 5 RDS 50M FARMER CARRY 100# IN EACH HAND, 50M 80# SANDBAG CARRY, 50M PROWLER PUSH 2 45# PLATES. FUN

Thu, August 29, 2013 @ 9:27 PM

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