WOD: Monday

Sunday, June 26th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Weekly training https://youtu.be/EOj9a_SSWgQ

We have a heater again…..


Warm-up (No Measure)

10 band pull a parts

:5 dead hang to active hang

:30 top of push up hold

10 pass throughs

5-10 good mornings (barbell)

Then build into specific movements/weight etc.


Metcon (Time)

21-15-9 of:

Strict press 50/30kg

hand release push ups

Power clean 50/30kg

*Weight should be heavy but something you can chip away in sets of 4-6’s throughtout. This is a shoulder grinder.