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WOD Archive - December 2014

Wednesday May 7 2014
Found this sweet ride in kono!!
wednesday:

ACTIVE REST AND RECOVERY

CrossFitters

Strength
1) Front squat Work up to a max triple for the day
2) 16 minutes EMOM, perform:
-Odd minute: 10x DB overhead squat, alternate sides each round (AHAP)
-Even minute: 6-10x pistols, alternating

Work Capacity:
1) Complete 4 rounds for time of:
20x shoulder to overhead (185#/125#)
20x burpees over barbell

Core:
1) Tabata GHD sit up
2) Tabata Superman hold



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