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WOD Archive - November 2014

Friday July 11 2014
jerking position
friday:

rest day

CrossFitters

Strength:
1) Bench press - Work up to a 3 RM.
2) 1 round:
-Max rep bench press (95#/65#), then immediately:
-Max rep chest to bar pull ups
3) 5 minutes: Max rep freestanding HSPU
WOD: In teams of 3, perform the following for time:
-Row 3,000m
-250x double unders
-150x box jump overs (24in/20in)
-400m sled drag (3x 45# plates/2x 45# plates)
Core: Intense stretch/myofascial release



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