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WOD Archive - November 2014

Wednesday March 26 2014
early am at mikes gym
wednesday:

rest day!!

CrossFitters

Strength:
1) 2x clean + 2x split jerk x 10 sets - Every 90 seconds. Work up to a max for the day.
2) Weighted pull up - Work up to a 1 RM

Work Capacity:
1) Complete the following for time:
Run 800m
21x chest to bar pull up
21x thruster (135#/95#)
Run 600m
15x chest to bar pull up
15x thruster (155#/115#)
Run 400m
9x chest to bar pull up
9x thruster (185#/115#)

Core:
1) Clean halting deadlifts: 5 sets x 3 reps with 5 second pause at launch position (1" above knee). Use 100-115% 1 RM Clean.



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