*NOTE to Tough Mudders: For the next couple of weeks I recommend scaling back on your weights. Use about 80-90% of your last complete workout for your weights on everything. This will allow you to recover while maintaining strength. Let me know if you have questions
Squat - 3x5
Bench Press - 3x5
Hang Clean - 4x2
Pwr Clean -
2x3
1x3
1x3
1x3 (work set)
Bench Press - 3x5
Hang Clean - 4x2
Pwr Clean -
2x3
1x3
1x3
1x3 (work set)
Noob DWOD
Follow sqdn PT or perform alternate workout from eariler.
PT DWOD
Adapted from: 2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
40 2 pood kb swings
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
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