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WOD Archive - July 2014

Friday December 7 2012
enjoy rest day!!
friday:

rest!!

CrossFitters

CrossFitters

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

Strength: Front squat - 10 sets x 5 reps @ 68% 1 RM.

Complete 10 rounds for time of...
150m row
2x Manmakers (40#/30#)
*Manmaker= With dumbbells...Push up + left arm DB row + right arm DB row + DB clean + thruster + OH right leg lunge + OH left leg lunge.

Core: Tabata plank hold.



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