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WOD Archive - July 2014

Tuesday December 10 2013
frog style pull!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1 (end with 90-95%)
2. back squat: 70%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) 2 rounds - Every 4 minutes, complete:
800m sprint
*Rest 3 minutes
2) 4 rounds - Every 2 minutes, complete:
400m sprint
*Rest 3 minutes
3) 6 rounds - Every 60 seconds, complete:
200m sprint

Strength:
1) 10 rounds - EMOM, perform:
1x Power snatch + 1x overhead squat (weight is your call, but make it something that is hard, but doable).

Work Capacity:
1) Complete AMRAP in 8 minutes of:
-8x DB snatch, alternating (70#/50#)
-8x chest to bar pull ups
-8m handstand walk



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