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WOD Archive - July 2014

Tuesday December 4 2012
mobility!!!
tuesday:

1. front squat: work up to 88%x2x5

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: 2 minutes of jump rope, then junk yard dog. Next work up to a 1 RM deadlift.

Strength: Deadlift - 10 sets x 5 reps @ 68% 1 RM

Work Capacity: Complete 5 rounds for time of the following...
2x rope climb
20x KB swing (32kg/24kg)
200m sprint

Core: 3 rounds - 20x GHD sit ups, 10x Good mornings (45#)



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