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WOD Archive - September 2014

Friday September 6 2013
one of my mentors!!
friday:

rest day

CrossFitters

Conditioning:
1) 20 rounds - Every 60 seconds, perform a 100m sprint on the rower.

Strength:
1) Deadlift - Work up to a 1 RM. Then back it down to 75% and perform:
2x Deadlift + 1x max height box jump EMOM for 10 minutes.

Work Capacity:
1) Complete the following for time:
Run 400m
21x power snatch (135#/95#)
21x toes to bar
Run 400m
15x power snatch (135#95#)
15x toes to bar
Run 400m
9x power snatch (135#/95#)
9x toes to bar



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