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WOD Archive - September 2014

Friday November 22 2013
i love FaceTime!!
friday:

rest day!!

CrossFitters

Conditioning:
1) Complete 50-40-30-20-10 reps of:
-Row (calories)
-Double unders x 2 reps

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

Work Capacity:
Complete as many rounds as possible in 10 minutes of:
5x hang squat clean (135#/95#)
10x sledge hammer strikes
15x ball slam (30#/20#)



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