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WOD Archive - November 2014

Friday July 19 2013
CHAMPION XFITTER AND PERSON!!
FRIDAY:

REST DAY

CrossFitters

Conditioning: Rowing
1) 1000m sprint, rest 3 minutes, 750m sprint, rest 2 minutes, 500m sprint, rest 1 minute, 250m sprint!

Work Capacity: 4 rounds - Complete as many reps as possible in 3 minutes of:
3x ground to overhead (60kg/40kg)
6x push ups
9x ball slams (AHAP)
*Rest 1 minute between each 3 minute AMRAP

Cool Down: Work mobility and an intense myofascial release session



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