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WOD Archive - August 2014

Thursday April 24 2014
rebok xfit one
thursday:

1. pwr snatch+ohs: 55%x3+3, 2+2, 80%x1+3, 82%x1+2x3sets

2. front squat+jerk: 55%x2+2, 75%x3+1, 80%x3+1x2, 85%x2+1 (take % off jerk)

3. box jumps x 10

4. chin or pull ups x 35 total

CrossFitters

1) Deadlift - Warm up, then 65%x5, 75%x5, 85%x5+ reps.

Work Capacity:
1) With a partner, complete 5 rounds for time of:
-24x deadlift (165#/110#)
-18x hang clean (165#/110#)
-12x shoulder to overhead (165#/110#)
-9x muscle up
*You can split up the work any way you choose, but only 1 person can be working at a time.

Conditioning:
1) 1 mile run
*If you are feeling good, you can push this. Otherwise, use it as a recovery run.



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