Monday – 090814

Happy Birthday Frank!

Happy Birthday Frank!

Warm-up/Injury Prevention
3 Rounds not for time:
200 meter run
10 PVC shoulder dislocates
8 Good mornings with barbell
6 Pull-up retractions (pause 2 seconds at top)

Workout of the Day

This workout is from the 2014 CrossFit Games!

21-15-9 Complex
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Post your scores to the Whiteboard.

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