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WOD Archive - September 2014

Friday July 20 2012
watching the kids at the xfit games was spectacular!!!
friday:

rest day

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements and stretches of your choice.

Strength: 3x1 Press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.

Work Capacity: Complete the following for time...

100x air squat
4x rope climb
75x air squat
3x rope climb
50x air squat
2x rope climb
25x air squat
1x rope climb

Core: 50x GHD sit ups, 30x Good mornings (AHAP)
*Break up into sets as needed



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