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WOD Archive - November 2014

Thursday May 22 2014
elbows high and outside as one is going under keeps the bar close!!
thursday:

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

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

3. pull ups or chin ups x 25 reps

Strength:
1) Snatch Balance: 10 rounds - EMOM, 1x snatch balance. Work up to a 1 RM
2) Deadlift - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
Work Capacity:
Complete as many rounds as possible in 12 minutes of:
2x rope climb (15ft)
4x handstand push up
8x pistols, alternating
Conditioning:
“Lipson Test”. Complete the following for time:
400m sled drag (body weight)




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