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WOD Archive - September 2014

Friday November 29 2013
TOO TALL!!!
FRIDAY:

REST DAY

CrossFitters

Conditioning:
Warm up as needed, then:
1) 8 rounds:
-Row 500m
-60 seconds rest

Strength:
1) Bench press - Spend 10 minutes working up to a 1 RM.
2) 10 rounds - EMOM, perform:
-3x bench press (60% 1 RM)
-1x rope climb (15ft)

Work Capacity:
1) Complete as many rounds as possible in 15 minutes of:
40x double unders
20x KB swings (53#/35#)
10x overhead squat (95#/65#)



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