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WOD Archive - September 2014

Friday March 1 2013
marking footwork for jerk works fundamentals of the split jerk!
friday:

rest day

CrossFitters

Warm Up: 5 minutes on a stationary box (sprint last 30 seconds), then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM back squat.

Strength: Back squat - 10 sets x 2 reps @ 86% 1 RM

Work Capacity: 8 rounds - Every 2 minutes, complete the following...
250m row
3x box jump (36in/30in)
*If you do not have access to a 36in/30in box, double the reps

Core: 3 rounds - 15x WTD sit ups (45#), 5x good morning (135#/95#), 10x ring push ups



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