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WOD Archive - July 2014

Friday May 2 2014
golden dome!!
friday:

rest day

CrossFitters

CrossFitters

Strength:
1) Weighted pull up - Work up to a 3 rep max.
2) Bench press - Warm up, then 70%x3, 80%x3, 90%x3+ reps.
3) Rack jerk - Work up to a max for the day.

Work Capacity:
1) Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115

Core:
1) Myofascial release



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