WOD – Thursday, June 16, 2011


WOD – Thursday, June 16, 2011

Warm-up: Fanny wackers, Frankensteins, over the fence, under the fence, 10 overhead squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill: Hang Clean


Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal about 45% of bodyweight.

Workout Courtesy of Crossfit Coach Michael Rutherford.

Check out his book and DVD DUMBBELL MOVES collection.

Compare to:  December 3, 2009 [prevpost=3763]

Garage Games bestows some gear! These two from CF North Atl won a kayak and mountain bike for winning a WOD! Come test your luck at Hillacious!!