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WOD Archive - October 2014

Wednesday July 4 2012
enjoy the forth of july! mikes gym early morning!!
rest day!! enjoy the day at and celebrate our freedom and liberties!! give thanks to our military who allow us to have what we have!!!

CROSSFITTERS

Warm Up: Work up to 1 RM power clean

Strength: Power Clean- 5 reps @ 65% 1 RM, 5 reps @ 75% 1 RM, 5 reps @ 85% 1 RM.
*Note: It is one set of 5 at each of the percentages, not 5 singles.

Work Capacity: 8 rounds, every 60 seconds perform the following...
5x Clapping push ups
1x 30m prowler push (AHAP)

Core: 1x max plank hold.
*If under 3 minutes, perform a 25x burpee penalty.



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