WOD: Saturday 24/01/2015

Good luck to all Blue Lake CrossFit athletes competing in the Straya-Day Throwdown at CrossFit Hamilton today. Go smash it guys, and have a heap of fun!

Alternate between:
Rope Climbs
Ball Slams

then:

AMRAP 8 Mins
10 Kettlebell Swings
8 Box Jumps
6 Toes to Bar

Post rounds to comments.
 

Blue Lake Barbell
BBG: 2 Cleans (full): 65%, 75%, 75%, 80%, 85%
Strenth:
1) Pause Front Squat: 6@50%, 5@60%, 4@70%, 3@80%, 3@85%, 3@90%
2) Alternate between each set out Pause Front Squat with 3 x Snatch High Pulls - heaviest possible.
Acc: 4x5 Push Press with 5sec lower to shoulders - heaviest possible.

Endurance
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time