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WOD Archive - September 2014

Friday November 9 2012
PBR!!!! OH YEAH! THAT IS WHAT I AM TALKING ABOUT!!
friday:

rest day

CrossFitters

Warm Up: Row 500m, then 3 rounds - 10x supine ring pull ups, 10x jumping air squats, 10x push ups, stretch of your choice.

Work Capacity: Complete 50-40-30 reps of the following...
Wallball (20#/14#)
Jumping pull ups

Endurance: 8x 25m prowler push (4/2 x 45# plates)
*Rest 60-90 seconds between rounds.

Recovery: Walk 200m, stretch!!!



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