Wednesday, March 9, 2016


1. Front squat: work up to a heavy single

2. WOD

3 rounds for quality...
5 front squat @ 75-80% of heavy single
5-10 partner GHR

3. Plyos

4 rounds of...
Wt'ed squat jumps X5
SL side+side hops X5+5

Post loads to comments:


  1. best crossfit shoes for men and women have different varieties and features. Power lifting shoes,weightlifting shoes,shoes for flat feet, training shoes,gym shoes, running shoes,shoes for beginners and so on have varieties for both men and women.

  2. This looks like a great WOD - Cheap weightlifting shoes will make a huge difference.