Posted on Jul 30, 2017

CrossFit StKilda Workout Of The Day 31/07/2017 – WODs from the Road 2017 – Deuce Gym, Venice, CA.

Warm Up:
Dynamic Stretching – 8mins

Then:
10 Front Squats- empty barbell
10 Single Leg Calf Raise off 20kg plate
X 2
200m Run

A. 5 Rounds for time:
10 Cleans 135/95 – 60/42.5kg
400m Run

25min time cap.

Cool down – 3mins each side of the following;

– Hamstring Stretch – Single Leg extended up squat frame.
– Pigeon Stretch.
– Couch Stretch.

This workout should be completed at 90% across all rounds.

This is a squat clean.

We did this workout at 6:30am when there was a no dumping policy to respect the neighbours – therefore you must not dump the barbell. They must be “silent cleans” as Coach Juan calls them.

Also – This workout crushed me. Dunno if it was the travel, the lack of sleep, or doing the workout in Vans but I was gassed. Therefore you guys should be gassed too….

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