info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Fitness Friday 1/8/21

The Board

The Warm-Up

The Strength

Be sure to clean your weights up as you work your way up back the ladder.  There will be little transition time between WOD and Strength to do so. Any extra time will be devoted to warming up the Power Clean.

The WOD

This WOD has 2 parts, with a 2 minute rest between each.

Part I

  • 21 Power Clean, 50 DU
  • 15 PC, 50 DU
  • 9 PC, 50 DU

REST 2 minutes

Part II

  • 21 Deadlift, 21 Burpee over bar
  • 15 DL, 15 Burpee over bar
  • 9 DL, 9 Burpee over bar

DONE!

The Finisher

Hammer Curls

Single Leg Romanian Deadlift

Leave a Reply

Recent Blog Posts

Best WOD of the Week 1/23/21
January 22, 2021
Fitness Friday 1/22/21
January 21, 2021
Free Trial Thursday 1/21/21
January 20, 2021
Wednesday 1/20/21
January 19, 2021

Like Us on Facebook