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WOD Archive - September 2014

Friday June 15 2012
john wayne was at crossfit east coast??
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm up: row 500 m, then work up to 3 rm deadlift.

Strength: Deadlift: Perform 3 sets of 5 reps at 85%-90% 3RM. Rest as needed between sets.

W.O.D.: complete the following for time...
250x double unders
150x wall ball (20#/12#)
50x burpee

Durability: 50x WTD sit ups, 30x reverse others (heavy)



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