Monday WOD

MONDAY CROSSFIT 05/15/17

A. Every 3 minutes, on the minute, for 15 minutes complete:

“The Shankle Complex”

With as heavy a load as possible complete the complex below…

[1 Clean DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks]

B. Sumo Deadlift (3 x 12)

C. Core

3 sets (6 minutes)

side plank right :30
rest :15
side plank left: :30
rest :45

then

2 sets
prone plank :60
rest :30