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WOD Archive - November 2014

Friday August 10 2012
name this lifter!!
friday:

rest day for olympic lifters.

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM strict press.

Strength: Strict Press - 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 5 rounds for time...
Row 500m
30x Wall ball (20#/12#)
30x Box jump (24in/20in)

Core: 3 Rounds - 20x WTD sit ups(45#/25#), 5x Romanian Deadlift (110%+ of your 1RM clean)



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