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WOD Archive - December 2014

Tuesday May 20 2014
MOBILITY, speed, then strength!!
tuesday:

1. front squat: 10 sets of 3 reps at 70%

2. back squat: 5 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength
1)Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.
*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.
2) Push press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.

WOD:
Complete 4 rounds for time of:
-10x overhead squat (135#/95#)
-50x double unders
-15x chest to bar pull ups

Conditioning:
1x max effort 1,000m row




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