CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Saturday, 11 May 2013

110513

A) Mobility

Aim - To become supple leopards.
Focus on - 
Hip Capsule
Shoulder rotation
Samsung Stretch
Glute Stretch
Roller
Lacrosse Ball Fun!

WOD - Death By Clean + Jerk

1st Min - 1 C+J
2nd Min - 2 C+J
3rd Min - 3 C+J

Follow this pattern until failure.
Go heavy.
Penalties apply as follows

Failure on 5th round - 100 Burpees
6th - 80 Burpees
7th - 300 Double Unders
8th - 250 Double Unders

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