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WOD Archive - November 2014

Saturday June 8 2013
AFTER TODAY\'S WORKOUT!! YAHOO
SATURDAY:

1. fs: heavy single no more than 10 reps

2. snatch: heavy single

3. cln and jerk: heavy single

4. 1 and 1/4 front squats: heavy single no more than 5 reps.

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, run 2-3 miles at a moderate pace.

Strength:
1) Work up to a max for the day power snatch, then back it down to 70% and perform 3 reps every minute on the minute for 10 minutes.

Work Capacity: Complete 3 rounds of:
10x deadlift (275#/225#)
15x lateral barbell burpees
20x toes to bar
*Cash out = 2x400m sprints. Rest as needed between sprints.



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