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WOD Archive - November 2014

Tuesday January 1 2013
the master
HAPPY NEW YEAR!!

ONE MORE DAY OFF.

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up + skill transfer exercises.

Strength: Work up to a 1 RM snatch, then 10 rounds - Every 60 seconds, perform the following...
2x snatch @ 65% 1 RM

Work Capacity: Complete the following for time...
Row 500m
50x KB swings (24kg/16kg)
50x sledge hammer strikes
Row 400m
40x KB swings
40x sledge hammer strikes
Row 300m
30x KB swings (24kg/16kg)
30x sledge hammer strikes
Row 200m
20x KB swings (24kg/16kg)
20x sledge hammer strikes
Row 100m
10x KB swings (24kg/16kg)
10x sledge hammer strikes

Recovery: Myofascial release, enjoy your New years day!



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