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February 1, 2014

 

WOD

For Time

800M Run
15 Cleans 135/95lbs
15 Jerks 135/95lbs
400M Run
10 Cleans
10 Jerks
200M Run
5 Cleans
5 Jerks

Then

20 Front Rack Lunges 135/95lbs

WOD

For Time

800M Run
15 Cleans
15 Jerks
400M Run
10 Cleans
10 Jerks
200M Run
5 Cleans
5 Jerks

Then

20 Body Weight Lunges

The weight you choose should be chosen by what you can Jerk for reps.  If you are doing singles in the first round you probably went too heavy! Strip the weight on the lunges if you are new to CrossFit. You don’t want to ruin your Superbowl with DOMS!

 

 

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