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WOD Archive - October 2014

Sunday May 13 2012
the dude!
sunday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: 5 Rounds: Row 100m, 5x push up, 5x air squat, 5x sit up.

W.O.D.: "Fight Gone Bad" Complete 3 Rounds of the following...
60 sec max wall ball (20#/12#)
60 sec max sumo deadlift high pull (75#/55#)
60 sec max box jump (24in/20in)
60 sec max push press (75#/55#)
60 sec max row (cal)
60 sec rest

Extra Credit: 100x Ball slams (25#/15#) AFAP

Durability: stretch, ice bath.



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