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WOD Archive - November 2017

Tuesday August 5 2014
xfit weightlifting courses!
tuesday:

active recovery/rest.

CrossFitters

Strength:
1: Squat clean: 80%x2 sets x 3 reps, 85%x3 sets x 2 reps.
2: 1x push jerk + 1x split jerk: Work up to a max for the day.
3: Complete 50x strict chest to bar pull ups. Every time you come off the bar, complete 3x strict HSPU.
WOD: Complete 3 rounds for time of:
-Row 500m
-15x medball GHD sit up (20#/14#)
-30x wallball (20#/14#)
Conditioning: Perform the following:
-100m prowler sprint (135#/95#)
-100m prowler sprint (90#/45#)
-100m prowler sprint (45#/empty)
*Rest 5 minutes between sprints.



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