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June 6th 2016 WOD

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Jun

June 6th 2016 WOD

dornbush hammy 2016 rower

June 6th, 2016
72nd Anniversary of D-Day!
3rd Anniversary of CrossFit Strongsville’s Affiliation!!

STRENGTH
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

This is a Benchmark WOD that challenges the athlete to maintain consistent rep counts throughout the endeavor.  Develop a mentality of proper pacing and strategy going into it. Choose a number of reps for each movement that you know you are capable of hitting on a regular basis and see your results pay off!