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WOD Archive - November 2014

Friday April 12 2013
MAKES SENSE TO ME!!
rest day!

CrossFitters

Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM back squat.

Strength: Back squat - 10 sets x 1 reps @ 96% 1 RM

Work Capacity: Complete 5 rounds for time of:
250m row
20x DB thrusters (50#/30#)
40x double unders

Core: 3 rounds - 20x seated russian twist, 10x back extensions with a 2 second hold at the top.



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