7.5.14 WOD

By 07/04/2014 No Comments

Thank you for the great support yesterday at the Lone Tree Liberty Dash!  Great showing!

Today & Tomorrow- There are only 2 classes. 9am F.I.T & 10am CrossFit.  Normal schedule resumes next week.

5 Rounds for time of:
7 Squat Cleans (185/135)
11 Box Jumps (30″)
200 meter Weighted Run (20/14)*I named this WOD after my dog, becuase he is heavy, tall, and a son of a bitch to run with!- KJ

400 m Lunge for time

THIS is one BADASS clean.  A 43 second Must Watch.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=prPX458vqFY[/youtube]

About Shean

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