12 min amrap, full cleans, burpee box jump overs, lunge steps

Thursday, February 11

WOD: 12 min Amrap, 5 squat cleans 185/135, 10 burpee box jump overs 24/20, 15 lunge steps in place(total steps)

Strength: 12x2 Front Squat @ 70%(try to go every :30-:45)

Accessory: 3x10 weighted step ups each leg, use kb in front rack position(record top weight used)

Recovery: Foam Roll


Comments (2)

  • 773c6dc43760f793c15d7194493d746b
    Patrick Wellsover 3 years ago

    Sharing some deals today:

    Amazon: Deals on Reebok apparel: http://www.amazon.com/s/browse/ref=gbps_tit_s-3_0842_ce00003d?node=13820184011&field-enc-merchantbin=ATVPDKIKX0DER&smid=ATVPDKIKX0DER&pf_rd_p=2338600842&pf_rd_s=slot-3&pf_rd_t=701&pf_rd_i=gb_main&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=0FDNE2NMFJ2K6PWJ0MYV

    Again Faster: 30% off 15kg (womens bar): https://www.againfaster.com/shop/barbells/again-faster-klokov-competition-barbells/ using the code: KBARFLASH06 ($210 instead of $300).

    Reebok: http://www.store.crossfit.com/shoes
    Buy one pair of shoes get the second pair of shoes of equal or lesser value 50% off. Add code BOGO50 at checkout to receive discount. Offer cannot be combined with other offers. Items ending in .98 are excluded from this offer. Valid on domestic U.S. orders only. Offer ends 02/15/2016 at 3:00 AM ES

  • 773c6dc43760f793c15d7194493d746b
    Patrick Wellsover 3 years ago

    Rogue has shoes on Clearance as well: http://www.roguefitness.com/shoes/clearance