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Past Workout of the Day

Monday: December 12, 2011 "Eagle Claw"

SEALFit WOD "Eagle Claw"

1st - Press 10 – 8 – 6 – 4 – 3 – 3 – 3

2nd - 5 rounds not timed of:

3 Press at 90% of your 3 Rep Max
15 Bench Press (M=45lbs-135lbs, F=45lbs-95lbs)
50 meter 75lb Heavy Bag Carry

3rd - On the minute until you get to 50 Clean & Jerk do:

5 Burpees
Max reps of Clean & Jerk (M=45lbs-135lbs, F=45lbs-95lbs)

Adjust Weight as necessary and or only do parts of the options above

WOD adapted from SEALFit.com

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

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Great Job to Tayler Upton on her Finish in the 2012 CrossFit Open - she placed 2733 WORLDWIDE and 226 For her Region (SouthWest)

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