WOD - Saturday 20th July Turn on your "Beast Mode" - results based fitness; simples

Strength/skill:

Squats

5x5 sets of squats timed at 8 second descent phase and 2 second ascent phase at 50% max.

WOD:

5 rounds for time (3 minute time cap per round)

Recover between each round

count actual time per round

5 x burpee

10 x kb swings 16/20

15 x russian twists with same weight kb

Then...

5 rounds for time (no time cap or recovery)

5 burpee

5 clean and jerk right arm

5 clean and jerk left arm

15 ab mat sit ups

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8