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WOD Archive - November 2017

Thursday June 5 2014
kill cliff rocks the house!!
thursday:

1. cj: (65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1)

2. snatch: 70%x2x5

3. fs: med to heavy single.

4. back and abs

CrossFitters

Strength:
1) Thruster - Establish a 1 RM.
2) For time: 30x thruster @ 60% 1 RM.
3) Deadlift - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

WOD: Complete 4 rounds for time of:
6x wall climbs
8x snatch (95#/65#)
10x box jump (30in/24in)
Cash out = 100m sled pull (Heavy)

Conditioning:
1) 30 minute run, row, bike, swim. If you are feeling good, push it, if not then easy pace.



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