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WOD Archive - April 2014

Friday November 8 2013
I LOVE MY LIFE!!
friday:

rest day!!

CrossFitters

Conditioning:
Warm up, then:
1x mile sprint (80% effort)
Rest 5 minutes
1x mile sprint (100% effort)

Strength:
Bench press: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 5 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
4x rope climb (15ft)
8x burpees
12x box jumps



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