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WOD Archive - April 2014

Thursday December 5 2013
geezer fred still has it!!
thursday

1. BACK squat: 90%x1x6 sets
2. FRONT squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) 10x 50m sled/tire/sandbag hill sprints
*Rest as needed between sprints

Strength:
1) Power clean and jerk: Work up to 75%x1+1x5 sets.

Work Capacity:
1) Complete the following for time:
150 calories on AirDyne
*At the top of every minute, stop what you are doing and perform 5x push press (95#/65#)



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