CrossFit StKilda Workout Of The Day 31/07/2017 – WODs from the Road 2017 – Deuce Gym, Venice, CA.
Dynamic Stretching – 8mins
10 Front Squats- empty barbell
10 Single Leg Calf Raise off 20kg plate
A. 5 Rounds for time:
10 Cleans 135/95 – 60/42.5kg
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….