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WOD Archive - November 2014

Friday June 29 2012
my flag!
friday:

rest day!

CROSSFITTERS

Warm up: dynamic movements of your choice then work up to 1 RM clean.

Strength: 10 rounds: every 60 seconds perform 2x cleans @ 75% of your 1 RM clean.

W.O.D.: complete 5 rounds for time...
Run 400m
10x push press (40kg/30kg)
15x ball slams (30#/20#)
20x sit ups

Durability: stretch, foam roll, ice bath.



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