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WOD Archive - October 2014

Friday May 23 2014
MOBILITY RULES!
friday:

rest day!!

CrossFitters

1) Gymnastics skill work: 10 minutes to work on a skill that is your weakness. Prescribed movement in max rep triple unders in 10 minutes.
2) Bench press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
3) 30x burpee muscle ups for time
WOD:
In teams of 3, complete the following for time:
-100x pull ups
-100x burpees
-100x box jump overs (24in/20in)
-100x hang power clean (155#/115#)
-100x box jump overs (24in/20in)
-100x burpees
-100x pull ups
Core:
Myofascial release



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