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WOD Archive - April 2014

Tuesday October 8 2013
start position!!
tuesday: same warm up as monday

1. front squat: 10 sets of 3 at 75%

2. back squat: 4 sets of 3 at 75%

CrossFitters

Conditioning:
1) 10 rounds - Row 350m AFAP, 2 minutes rest

Strength:
1) Bench Press: 65%x5, 75%x5, 85%x5+

Work Capacity:
1) 10 rounds - Every minute on the minute perform:
-5x Overhead squat (155#/115#)
-5x box jump (36in/30in)

*Rest 5 minutes, then:

2) 200m front rack walking lunge for time (135#/95#)



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