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WOD Archive - December 2014

Friday November 23 2012
training at mikes gym
friday:

rest day

CrossFitters

Warm up: Row 500m, then junk yard dog. Next, work up to a 1 RM front squat.

Strength: Work up to a 1 RM snatch. Then back it down to 90% and perform 5 singles.

Work Capacity: Complete 3 rounds of the following...
1 min max calorie row
1 min max ball slams
1 min max step ups (45#/35#)
1 min max KB swing (16kg/12kg)
1 min max russian twist (25#/15#)
1 min rest

Core: 1x max plank hold.



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