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WOD Archive - December 2014

Saturday July 6 2013
MAD DOG!!!
saturday:

1. snatch: work on speed and technique: work up to 55% x 2 x 5 sets.

2. cln and jerk: work up to 55% x 2+2 x 5 sets. work on speed and technique.

3. box jumps x 25

4. sit ups: 100 ab mat sit ups.

5. chins: 25 total.

CrossFitters

Conditioning: Run 2 miles, then 6x hill sprints. Rest is walk back down the hill and the sprint should last 30 seconds or so.

Strength:
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day.

Work Capacity: Complete 8 rounds of the following...
20x sledge hammer strikes (AHAP)
30m prowler push (180#/135#)
60 seconds rest




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