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WOD Archive - October 2014

Friday September 20 2013
sunset at mikes gym!!
friday:

rest day

CrossFitters

Conditioning:
1) 2 rounds - Row 1,000m, 3 minutes rest, row 500m, 2 minutes rest, row 250m.

Strength:
1) 1 and 1/4 front squat - work up to a max for the day
2) Deadlift - Work up to a 3 RM for the day.
3) 20 rounds, every 30 seconds, perform:
-1x sumo deadlift @ 75% 1 RM.

Work Capacity:
1) Complete 5 rounds of:
-10x overhead squat (135#/95#)
-5x box jump (36in/30in)
-100m sprint
-60 seconds rest



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