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WOD Archive - November 2017

Friday June 27 2014
crossfit mayhem!!!
friday:

rest day!!

CrossFitters

Strength:
1) Push jerk: 7 rounds - Every 2 minutes, 3x push jerk. Increase the load each round.
2) Rope climb, legless: Complete AMRAP in 5 minutes.
Rest 3 minutes, then:
3) Thruster: Complete AMRAP in 3 minutes.

WOD: With a partner, complete as many rounds as possible in 15 minutes of:
-5x front squat (225#/155#)
-10x handstand push up
-15x wallball (20#/14#)
*Only 1 person can be working at a time, and you must complete 1 complete round before switch.

Core:
1) Intense stretch, myofascial release



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