Workout 9.20.14

Nickname: Sledge Hammer

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Weightlifting

Bench Press (2-2-2-2-2)

WOD

Hammer (5 Rounds for time)

5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds

Cashout

1000m row at easy pace

Feature Video

Phil’s Journey For A Better Life