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WOD Archive - September 2014

Thursday November 22 2012
here come the irish!!!
thursday:

THANKS GIVING!!! ENJOY THE DAY WITH FAMILY AND FRIENDS!!!
*However CrossFitters, if you feel so inclined...here you go!

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next junk yard dog.

Work Capacity: Complete 10 rounds for time of...
250m row
10x KB swing (32kg/24kg)
10x WTD sit ups (45#/25#)

Endurance: 3 mile Fartlek run
*Sprint 100m, jog 300m. Continue this until you have run a total of 3 miles!

Core: 100x sledge strikes for time




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