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WOD Archive - July 2014

Friday July 26 2013
pacha made me do this!!!
friday

rest day

CrossFitters

Conditioning:
Warm up, then 1x mile sprint

Strength:
Work up to a 1 RM bench press.

Then, for 20 minutes, complete the following...
Odd minute: 5x bench pres (135#/95#)
Even minute: 5x strict pull ups

Work Capacity: Complete the following for max reps:
4 minutes of KB swing (32kg/24kg)
4 minutes of sit ups
4 minutes of overhead weighted lunges (45#/25#)
4 minutes of wallball (20#/14#)
4 minutes of knees to elbow



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