WOD – Monday 10 November 2014
Deadlift + Hang Clean + Clean
(Work your % off 1RM Clean)
Set 1. 5 @ 60%
Set 2. 4 @ 70%
Set 3. 3 @ 80%
METCON – “Nick’s WOD – Death by Thrusters”
Perform 1 Thruster (40/30kg) in the 1st minute;
2 Thrusters in the 2nd minute;
3 Thrusters in the 3rd minute;
Continue in this fashion until you can no longer keep pace with the clock. Your score is the last fully completed round of Thrusters.
Posted on November 10, 2014, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Gladesville, Hunters Hill, Lane Cove, Meadowbank, MetCon, Putney, Ryde, Strength and Conditioning, Sydney, west ryde, Wod. Bookmark the permalink. Leave a comment.