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WOD Archive - November 2014

Wednesday May 23 2012
amsterdam\'s canals!!
junk yard dog + burgener warm up daily!

wednesday:

OLYMPIC WEIGHTLIFTERS

1. barski clean: all from mid thigh. work up to 68%x3, 72%x3, 75%x3. do not allow the bar to drop.

2. cln pulls:, 100%x3x2 (maintain proper position and stay back.)

3. rack jerk bnk: work a heavy single, -10%x1x2, -15%x2

4. good mornings: 3 x 3 stay back. med load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

REST DAY...eat, sleep and ice bath.



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