WOD October 28 2013- Northern Kentucky CrossFit

Monday October 28th
Olympic Weightlifting Tutorial - SLOW MOTION TECHNIQUE - CLEAN AND JERK Chad Vaughn
Olympic Weightlifting Tutorial - SLOW MOTION TECHNIQUE - CLEAN AND JERK Chad Vaughn
Strength:
Squat Clean + Split Jerk 3x10 @ 60% with 2 minutes rest

WOD:
Heroes for Haiti WOD:

(For athletes)
AMRAP 18:00
50 C2B Pull Ups
100 Burpees
150 American KBS @53/35
AMRAP Double Unders in Remaining Time

(For Novice and Masters, 40-49)
AMRAP 18:00
50 Pull Ups
100 Burpees
150 American KBS @53/35
AMRAP Double Unders in Remaining Time

(For Masters 50+)
AMRAP 18:00
50 Jump Pull Ups @6" Above Head Height
100 Burpees
150 Russian KBS @53/35
AMRAP Double Unders in Remaining Time

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