Oct 26, 2010

Speed Acceleration-
Form wall running
Starts at 10m
Band sprints
30 m times Sprint x 5

Power/ strength-
Power clean/ squat clean 5x 3

Wod-
5 Cleans, 20 double unders
x 3 rounds for time

Sign up for the crossfit comp this Friday, there is still time.
-Bnut