trojan-crossfit-warriors-downtown-la-dtla-los-angeles-clean-pull-technique-wod-emom-every-minute-on-the-minute-cleans-box-jumps-double-unders-jump-rope-dtlaw-usaw-downtown-la-weightlifting

ATHLETE

SKILL
A) Clean Pull
3 x 3 (90%)
B) Tall Clean
3 x 3 (60-70%)

WOD
3 RFT
Row 500m
25 Wallball
10 Ring Dips

BARBELL CLUB

A1. db walking lunges; 10-14×4; rest 1 min
A2. db flat bench press @3111; 8-12×4; rest 90 sec
B. db SL RDL @2111; 4-6×3; rest 1 min btw legs
C. db bent over row @3111; 4-6×4; rest 45 sec btw arms
D. 5 min amrap knees to elbows