XFC WOD

Not for Time - No more then 15min to complete*
2 Rounds of
200m Run
10 BB Shrug + Hip Extension
10 BB Hang Clean High Pull
5 'Hang Power Clean + 3 x Front Squat'
10 V-Ups
Then
2 Rounds of
30sec Working Squat to Stand
30sec ea side of 90/90 hip flexor stretch
10 x Glute Bridges
10 x Top Down Set up with BB

26/07/2014

Strength
8 Minutes to Find Heaviest Load of
2 x Clean Pull + Power Clean
Exactly 2 Min Rest
Then
Alternating OTM 11minutes
Even = Power Clean + 6 x Front Squat (60%)
Odd = Toes to Bar x 8
Rest Exactly 5minutes
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WOD 26/07/2014
12 Min AMRAP

16 Walking Front Rack Lunges (50/30)
10 Burpee Over Bars
30 Double Unders

Stretch Hip Flexors (Couch Stretch) and Calves against wall

Record Complex Weight Under Power Clean with note attached.
Record Rounds + Reps for Workout.
CRUSSFIT!