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WOD Archive - July 2014

Wednesday August 1 2012
start em young
wednesday:

rest day!!

CROSSFITTERS

Warm up: run 400m, then dynamic movements, then 3 rounds of 5x pull up, 10x push up, 15x air squat.

Work capacity: Complete 21-18-15-12-9-6-3 of the following...
KB swings (32kg/24kg)
Pull ups
Push press (40kg/30kg)
GHD sit ups

Core: 3 rounds - 20x sledge strikes, 60 sec plank, 10x Russian twist each side, 5x RDL (heavy).



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