WOD 4-9-10

AM Crossfit WOD

4 rounds for time:

12 ring rows
12 ring dips*
10/10 dumbbell press (30 lb. dbs)
30 double unders

Time: didn't write it down! I think it was around 16 minutes or so...but that is a very wild guess.

*I was able to do one round with no band! But my shoulders were SHOT from the WOD for a good 2 or 3 days. Good though!


PM Olympic WOD

Deadlift to the knees: 5x5
25k - 35k - 45k - 50k - 55k

Pulls from the floor (clean grip): 5x5
35k - 35k - 40k - 40k - 40k

Power cleans: 5x3
35k - 35k - 40k - 40k - 40k

Jerks from the rack: 5x2
35k - 35k - 40k - 40k - 42.5k