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WOD Archive - September 2014

Saturday July 13 2013
WHOSE IS THE WISE ONE??/
SATURDAY:

1. one and 1/4 front squats: work up to a heavy rep...no more than 5 reps

2. snatch: work up to 80%x1x5

3. cln and jerk: work up to 80%x1x5

4. front squat: work up to a heavy single: no more than 5 reps.

CrossFitters

Conditioning:
1) 10x250m row sprints. Rest 60 seconds between each sprint

Strength:
1) Pause back squat - Work up to a heavy triple and perform 3 sets at that weight
2) 2x clean + 2x jerk- Work up to 85% for 5 sets.

Work Capacity:
Complete 3 rounds of:
Run 800m
10x push jerk (225#/135#)



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