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WOD Archive - August 2014

Tuesday April 1 2014
drive thru for the jerk!!
tuesday:

1. cleans: 85%x3x2, 90%x2

2. pj+jerk: 80%x2x2, 85%x2x2

3. clean pulls: 100%x5x2, 110%x4x3

4. rdl: 100%x5x5

5. box jumps x 10

CrossFitters

Strength:
1) Power clean + Push jerk: 10 sets - every 90 seconds, work up to a max for the day
2) Bench press - Work up to a 5 RM

Work Capacity:
1) Complete 5 rounds for time of:
Row 500m
21x deadlift (275#/205#)
15x box jump (30in/24in)

Conditioning:
-4 rounds - Every 3 minutes:
-400m sprint



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