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WOD Archive - October 2014

Friday September 27 2013
beautiful!!
friday:

rest day

CrossFitters

Conditioning (optional):
1x 800m sprint
2x 400m sprint
1x 200m sprint
*Full recovery between sprints.

Strength:
1) 1x snatch + 1x hang snatch - Work up to a max for the day.
2) Complete 5 rounds of:
-2x snatch (85-90%)
-20m sled pull (heavy)

Work Capacity:
1) 20 minutes, EMOM perform:
-Odd minute: 10x push press (50kg/40kg)
-Even minute: 10x chest to bar pull ups

2) Complete as many rounds as possible in 12 minutes of:
10x toes to bar
10x box jumps (24in/20in)
10x KB swings (32kg/24kg)



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