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WOD Archive - August 2014

Sunday May 20 2012
ALWAYS USE THE HOOK GRIP WHEN SNATCHING AND CLEANING!!
sunday:

OLYMPIC WEIGHTLIFTERS

have a great rest day!!

CROSSFITTERS

Warm Up: Row 500m, the junk yard dog, then burgener warm up (clean grip)

Strength: Work up to a 1 RM clean and jerk, then back it down 5% and do 3 singles, then down 10% and do 1x double.

W.O.D.: Complete 30-20-10 reps of the following...
Hand stand push ups
Weighted pull ups (25#/15#)
Row (Calories)

Durability: 50x evil wheels, 30x good mornings (light)



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