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WOD Archive - November 2014

Friday August 16 2013
reebok crossfit ramsay
friday:

rest day

CrossFitters

Warm Up: 10 minutes of skill practice

Strength:
1) 3x Pause back squat: Work up to a max for the day.
2) 3 rounds:
-10x thruster (60kg/40kg)
-Run 200m
-45 seconds rest
3) 3 rounds:
-10x sandbag get ups (80#/60#)
-2 minute step ups
-60 seconds rest

Work Capacity:
1) AirDyne 100 calories for time:
*Kicker = EMOM stop what you are doing and perform 3x muscle ups.



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