WOD
2 rounds for time of:
15 Dumbbell Hang Clean (50/30)
10 Double Lateral Box Jumps (24/20 - 20/16)
15 Medicine Ball Cleans (20/14 lbs)
then
1 mi Run
Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/108457-dumbbell-hang-clean-db-front-squat-db-push-presses-lateral-box-jumps-medicine-ball-cleans-runs/workout_sessions/new
Husband and Wife enjoy a good work out at Ranger CrossFit (Flo and Brandon Henderson). Good jobn guys keep it up. http://picasaweb.google.com/rangerbootcamp/FreakyFriday#5542515760570230562
15 Dumbbell Hang Clean (50/30)
10 Double Lateral Box Jumps (24/20 - 20/16)
15 Medicine Ball Cleans (20/14 lbs)
then
1 mi Run
Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/108457-dumbbell-hang-clean-db-front-squat-db-push-presses-lateral-box-jumps-medicine-ball-cleans-runs/workout_sessions/new
Husband and Wife enjoy a good work out at Ranger CrossFit (Flo and Brandon Henderson). Good jobn guys keep it up. http://picasaweb.google.com/rangerbootcamp/FreakyFriday#5542515760570230562
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