5.13.11

FRIDAY

"CENTRAL EAST REGIONALS 2010 WOD 4"

50 Box Jumps… 24/20" box

40 KB Swings… 53/35 pounds

30 Lateral Burpees Over Bar

20 Hanging Squat Cleans… 95/55 pounds

10 Push Press… 95/55 pounds

20 Hanging Squat Cleans… 95/55 pounds

30 Lateral Burpees Over Bar

40 KB Swings… 53/35 pounds

50 Box Jumps… 24/20" box

For Time

June 6th 2011- June 11th 2011-  "MR. AND MRS. EXPLODE"

During this week we will be holding an in-house competition to see who the fittest male and female are at CrossFit Explode.  There will be a total of 8 WODs throughout the course of the week. After each days WOD all athletes will be put into a database and ranked according to their finish on that day's WOD. The results will be posted by the end of the day each day. Every one can participate and WODs will be scaled to accommodate every level. The end of the week will be sealed with a final workout that promises to be a test! 

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Skill:  Hanging Squat Cleans

Auxiliary: 3min Plank Transitions