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WOD Archive - August 2014

Thursday December 6 2012
down and up!!!
thursday:

1. back squat: work up to 88%x2x5

2. 50 ab mat sit ups, 50 knees to chest.

3. chins: 25 total

CrossFitters

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 68% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
8x ring dips
10x box jumps (24in/20in)
12x barbell overhead walking lunge (95#/65#)

Core: 3 rounds - 15x strict toes 2 bar, 10x WTD back extensions (45#/25#)



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