Champlain Valley CrossFit: Saturday, June 29th, 2013
Sport
WOD:
1) “Badger”- 3 rounds AQAP:
30 Squat Cleans 95/65
30 Pull-ups
800m Run
Extra Work:
2) Sled Drag: 400m
Goal here is to keep moving, work your posterior chain. Use a weight you can keep moving. Focus on driving through your heels and engaging your glutes, think of a speed walk.
3) Hollow Rocks: 100 for time
Keep track of time and total attempts to complete.
For results pst time to complete Met-con along with any scaling used. If you did Extra work post weights, thoughts, etc.
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