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WOD Archive - July 2014

Friday September 7 2012
you have had a bear of a week. enjoy
friday:

rest day!!!

CROSSFITTERS

Warm Up: Row 250m, 15x KB snatch right arm (16kg/12kg), row 250m, 15x KB snatch left arm (16kg/12kg).

Work Capacity: 10 rounds, every 2 minutes perform the following...
10x Ball slam (30#/20#)
25m prowler push (3-4x 45# plates)

Endurance: Tabata row (If under 1,000m, perform a 25 burpee penalty)

Core: 3 round - 10x strict toes to bar, 5x Romanian deadlift (heavy)



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