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WOD Archive - November 2017

Friday June 20 2014
the champ!!!
friday:

rest day

CrossFitters

Strength:
1) Push press + push jerk + split jerk - 10 rounds, every 90 seconds, perform 1+1+1. Work up to a max for the day.
2) For time: 100m seated sled pull (Heavy. Weight will be dictated by surface). For these, you will connect a sled to a rope, and pull the sled towards you in the seated position. Break up the distance as your rope length dictates, but perform 100m total for time.
WOD: Complete the following for time:
-100x double unders
-100x KB swing (70#/53#)
-100x double unders
-100x pull ups
Core: Intense stretching session and myofascial release



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