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WOD Archive - September 2014

Thursday October 10 2013
woologong, australia!! legit!


thursday: same warm up as monday

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

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

CrossFitters

Conditioning:
8x 200m sprints (Rest 2 minutes between sprints)

Strength:
1) Deadlift: 65%x5, 75%x5, 85%x5+

Work Capacity;
1) 20 rounds - EMOM perform:
-odd minute: 3x hang power clean (80% 1 RM clean)
-even minute: 10x toes to bar



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