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Strength: Every minute on the minute for 12:00:
- 2 Power Cleans @ 55-65% 1 rm
- 10 Double Unders*
*No Single Under Substitution for this workout. If you can not do Double Unders, then do attempts till the minute is up.
WOD: Strength and Conditioning Recovery for Quality (from CrossFitEndurance.com):
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups or Bench Press x 15
- Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout.
Post weights and reps to comments.
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Our K-9 team's newest member:
Article: K-9 joins Solano County Sheriff's Crew
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