Day 7: Wednesday, September 12

  • You see…. it is as simple as showing up…. day after day!

MOBILITY:

  • partner assisted hamstring stretch
  • partner assisted shoulder/chest opener

SKILLS:

  • Power Cleans
  • Hang Power Cleans
  • Sumo Deadlift High Pulls (SDHP)
  • bicep curls 

    Clean Hang Power

WOD: repeat the following for 4 rounds

  • 10 Hang Power Cleans
  • do one of the following: row for 20 calories; Airdyne for 20 calories; sprint the front lawn from big rocks to school sign
  • 10 SDHP

FINISHER:

  • perform 50 bicep curls (yup, bicep curls) in any combination of sets and reps you like

http://crossfitrockwall.typepad.com/crossfit_rockwall/sumo-deadlift-high-pull.html

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 12, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

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