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WOD Archive - October 2014

Thursday November 15 2012
pull under!!
junk yard dog+burgener warm up+skill transfer + 3 pos sn, 3 reps at each position!

1. back squat: work up to 85%x3 x 10

2. 100 ab mat sit ups.

CrossFitters

Warm up: Row 500m, then range of motion drills, and dynamic movements of your choice. Next, warm up to a 1 RM front squat.

Work Capacity: Complete 10 rounds of the following...
5x KB snatches each arm (24kg/16kg)
1x Suicide sprint (start line - 10m line - start line - 20m line-start line)
1x rope climb (15ft)
30 seconds rest

Endurance: 100x ball slams for time
Use the heaviest slam ball you have access to, and goal is under 3 minutes.

Core: 1x max plank hold



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