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WOD Archive - July 2014

Thursday May 29 2014
cammo tanks for ladies!!
thursday:

1. back squat: 10 sets of 3 reps at 75%

2. front squat: 5 sets x 3 reps at 65%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Box jump - Establish a 1 RM.
2) Deadlift - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.

WOD: Complete the following for time:
Row 1,000m
50x back squat (225#/155#)
30x shoulder to overhead (135#/95#)

Conditioning: 10 rounds - Every 60 seconds, perform 1x 20m prowler sprint (Heavy).



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