WOD Wednesday, 7/30/2014

Dirty Diana Wed,Jul 30,2014

Deadlift (225#/155#)
**Deficit HSPU**

**2, 45# plates on either side for males. 1, 45# on each side for females. An abmat can be placed b/w the plates.

Competition Style 1 rep Max Clean (Squat or Power) Wed,Jul 30,2014

7 minutes to complete:

Max Barbell Power Clean

You can load the bar with whatever starting weight you want. You have seven minutes to get your heaviest power clean. YOU CHANGE YOUR OWN WEIGHTS. Get sufficient weights to get the clean you want…

Please note your max weight.


Our classes today are: Workout of the Day: 6:00am, 7:00am, 10:00am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm Elements 1: 6:30pm

Saturday @ 11:30 we will be hosting a Crossfit Games Open Workout, come join us. Current members only. 11.4 will be coached by the one the only coach Bill.

Interested in trying a workout at CrossFit South Denver? Click Here!