03/09/2015

Barbell WOD Warm Up (No Measure)

400M Run
Front Rack Stretch 30 Sec
One Arm Under Bar 30 Sec
10x DL w/ Jump
10x High Pull
10x Press
10x Good Mornings
10x Back Squats
200M Run
Front Rack Stretch 30 Sec
One Arm Under Bar 30 Sec
10x Front Squats
10x Hang Cleans
10x Behind the neck Press
10x Good Mornings
100M Run

Power Clean (3 RM)

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 Feburary, 20 2009
To learn more about DT click here

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Posted on March 8, 2015 in CrossFit

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