CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds, increasing weight:
5 Hang Power Cleans
3 Push Presses
3 Push Jerks
Pre-WOD Mobility:
MBOD (2 min each side)
Triceps smash (barbell) (2 min each side)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Post-WOD Recovery
Seated hamstring stretch (3 min hold)
Triceps stretch (2 min hold each side)