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WOD Archive - October 2014

Thursday May 15 2014
2 fire breathers from all star crossfit n hawaii! these 2 kicked my geezer butt!
thursday:

1. back squat: 10 sets of 3 reps at 60%

2. front squat: 5 sets x 3 reps at 55%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) In 8 minutes, establish a 3 RM jerk.
*Weight must be taken from the ground.
2) Deadlift (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.

Work Capacity:
1) Complete 6 rounds for time of:
50m farmers carry (70#/50#)
4x bar muscle ups
30x hand release push up

Conditioning:
1) 10x 40m sled drag sprint (Heavy)
*Rest 60-90 seconds between rounds.




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