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WOD Archive - November 2017

Thursday June 26 2014
oh yes....its paleo!!!
thursday


1. back squat: 10 sets of 3 reps at 82%

2. front squat: 3 sets x 3 reps at 60%

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Sumo deadlift - Work up to a heavy single, then:
2) 10 rounds - EMOM, perform:
-2x sumo deadlift (70% 1 RM) + 2x max distance broad jump

WOD: Complete 3 rounds for time of:
-10m overhead walking lunge (135#/95#)
-20x chest to bar pull ups
-50x double unders

Conditioning:
1) Row 5,000m for time



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