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WOD Archive - August 2014

Friday August 2 2013
crossfit cj ladder!
friday:

rest day

CrossFitters

AM:
Conditioning:
1) 10 rounds - 250m row, 60 seconds rest.
For any row over 50 seconds/55 seconds, add another round for a penalty.

PM:
Strength:
1) Back squat - Work up to a max for the day.
2) Deadlift - Work up to a heavy single
3) For 20 minutes, perform the following EMOM:
-Odd minute: 5x deadlift (265#/205#)
-Even minute: 5x snatch push press (80kg/50kg)

Work Capacity:
1) Complete the following for time:
Cash in = Row 1,000m or AirDyne 100 calories, then...
5 rounds: 10x overhead squat (50kg/35kg), 10x toes to bar




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