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WOD Archive - December 2014

Tuesday November 27 2012
FORGED!!
TUESDAY:

day 2 of rest week!!!

CrossFitters

Warm Up: Range of motion drills, then run 400. Next, 3 rounds - 3x DB power cleans, 3x DB front squats, 3x DB push press, 6x push ups. Start off with 20/10# DB and go up 10 pounds each round.

Work Capacity: Complete the following for time...
Row 250m
10x DB hang clean to thruster
Row 500m
10x DB hang clean to thruster
Row 1,000m
10x DB hang clean to thruster
Row 500m
10x DB hang clean to thruster
Row 250m

Endurance: 8x 25m prowler push (3/2 45# plates).
Rest 60-90 seconds between pushes.

Core: 1x max plank hold, 1x max wall sit.



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