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WOD Archive - October 2014

Friday June 1 2012
working LOADING the hamstrings!
friday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.

W.O.D.: Complete as many rounds as possible in 10 minutes of the following...
50x double unders
3x muscle up

Extra Credit: 10x50m sprints. Rest 60 seconds between sprints.

Durability: 3 Rounds: 15x WTD sit ups (20kg/10kg), 60 sec farmers carry (AHAP), 20x russian twist, 5x Romanian deadlift (heavy).



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