Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
WOD Demo with CrossFit Urban Warfit - video [wmv] [mov] [HD mov]
***This is only an 8 minute WOD ...it will be fast and furious. You need to warm up thoroughly...do not be late for whatever hour you're coming. I will likely lead everyone through a warmup for this one. Also, you will have plenty of time after, to work on skills and or areas you are deficient in.***
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
WOD Demo with CrossFit Urban Warfit - video [wmv] [mov] [HD mov]
***This is only an 8 minute WOD ...it will be fast and furious. You need to warm up thoroughly...do not be late for whatever hour you're coming. I will likely lead everyone through a warmup for this one. Also, you will have plenty of time after, to work on skills and or areas you are deficient in.***
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