WOD Fri. 7-17-09

3 rounds for time

5 Cleans (135 lbs)
10 Pull ups
15  Burpees
20 Thrusters (95 lbs)
25 Push ups
30 Duck Unders

Olympic Lifting Workout

Back Squat
8x3

Incline Press

5x10

Get it done.

Coach and Coard demonstrate getting your shoulders over the bar at our CrossFit Lewes Seminar.

Posted by CrossFit Chesapeake at July 17, 2009 12:00 AM
Categories: WOD

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