Thursday WOD

Skills Session

Dead Lift/ SDHP/ Med Ball Clean

1-1-1-1-1

Power Clean

Wednesday WOD

Rest day.

Alternate WOD:

10,9,8,7,6,5,4,3,2,1

Hand release pushups
1 x 200m

Tuesday WOD

AMRAP 15 minutes

5 x burpees
10 x O/H lunge (15/ 10)
15 x deadlifts (100/ 75)
200m

Scaled option
5 x burpees
10 x O/H lunge (15/10)
15 x deadlifts (80/ 60)
200m

Monday WOD

3RFT

20 x Pullups
20 x Box Jumps
10 x Hand Stand Pushups
400m

CrossFit Regional Highlights, Sydney 2011