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WOD Archive - December 2014

Friday July 25 2014
serenity at mikes gym
friday:

rest day!!!

CrossFitters

Strength:
1: Deadlift - Work up to a 5 RM, then back it down for 8x1, every 30 seconds @ 60-70% and use bands or chains if you have access to them.
2: Push press: 5 sets x 3 reps. Increase the weight each round.
3: AMRAP 5 minutes: Handstand push up.
WOD: Complete 25-20-15-10-5 reps of:
-Wallball (30#/20#)
-Power snatch (95#/65#)
*If you want to make it a partner WOD, double the reps.
Core:
1: Reverse hyper or weighed back extension: 3x12 (AHAP)



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