WORKOUT OF THE DAY

from The Foundation

CrossFit WOD // 8.2.17

Wednesday

Part 1
Squat Clean
Work to a Heavy Single
*newer athletes please work at a medium weight working technique only (no max effort)
*if technique is struggling please go to a hang squat clean to simplify

Part 2
4 Rounds
1 min per movement for max reps
Dual DB Burpee Deadlift 70/50. 50/35. 35/20.
Box Jumps 30/24. 24/20. 20/14
Wall Balls 20/14
rest

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CrossFit WOD // 8.1.17

Tuesday

Part 1
100/80/60 Double Unders (160 singles)
30 Shoulder to OH 95/65. 75/55. 65/45
rest 2 min

120/100/80 Double Unders (200 singles)
20 Shoulder to OH 135/95. 115/75. 95/65
rest 2 min

140/120/100 Double Unders (240 singles)
10 Shoulder to OH 185/125. 155/105. 135/95.

*athlete changes their own weight during 2 min rest

Part 2
4 Rounds NFT
20 Banded Push Ups
20 Hollow Rocks
50 Band Pull Aparts

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