May 22, 2012
Performance:
Complete as many rounds as possible in 12 minutes of:
8 x power clean (135/95 lbs)
10 x toes-to-bar
Competition:
1) 3 rounds not for time:
6-8 butterfly pull ups (practice speed & efficiency)
30 sec L Sit
10′ hand stand walk OR 20 wall taps
2) Clean Deadlift
3 sets x 5 reps @ 90%
3) Complete Performance WOD
Click here to see some great Dragon Boat Race Photos taken by Joel’s wife, Jamie. Password is crossfit.
Olympic Lifting Mobility, KStarr
5 Way Shoulder Mobilization, KStarr