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WOD Archive - December 2014

Friday October 5 2012
geezer at notre dame!!
friday:

rest day

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next, dynamic movements of your choice.

Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
20x wall ball (20#/12#)
12x pull up
2x Thruster (100kg/70kg)

Endurance: 8x 25m prowler push (2/4x 45# plates)
*Rest 60 seconds between rounds

Core: 50x evil wheel



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