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WOD Archive - July 2014

Tuesday November 19 2013
start em young on junk yard dog!
tuesday: same warm up as monday

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. back sqt: 1, 1, 1, 1, you are already warm, so do not spend anytime with the lighter weights.

4. 100 sit ups

CrossFitters

Strength:
1) Push press - Warm up, then: 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity:
Complete the following for time:
-10x rope climb
-20x handstand push up
-30x burpees
-40x 1-arm DB squat clean, alternating (50#/30#)
-50x calores on rower



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