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WOD Archive - September 2014

Wednesday April 23 2014
stud boy!!
wednesday:

rest day

CrossFitters

Strength:
1) Front squat - Work up to a 1 RM
2) 14 minutes - EMOM, perform:
-Odd minute: max distance unbroken handstand walk
-Even minute: 5x overhead squat (Increase weight each round)

Work Capacity:
1) Complete 4 rounds for time of:
Sprint 100m
2x rope climb
Sprint 100m
20x pull ups

Core:
1) 3 rounds, not for time:
15x medball GHD sit ups (20#/14#)
8x good morning (Increase weight each round, but heavy!)
20x banded push up



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