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WOD Archive - September 2014

Wednesday April 16 2014
love the wolf
wednesday:

rest day

CrossFitters

Strength:
1) Work up to a 1 RM shoulder to overhead. This can be taken out of a rack and you can perform the movement anyhow.
2) 2x clean + 1x jerk - 10 rounds - EMOM, increase the weight each round.
3) 50x HSPU for time

Work Capacity:
1) Complete 5 rounds for time of:
5-4-3-2-1x Rope climb (15ft)
Run 200m
*Round 1 will be 5x rope climb + 200m run, round 2 = 4x rope climb + 200m run, etc.

Core:
50x GHD raises



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