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WOD Archive - November 2017

Thursday August 21 2014
lots of bars working at mikes gym!!
thursday:

1. front squats: 3, 2, 1, 1, 1, 1, 1 working to a heavy single.

2. sotts presses out of front squat: 3 sets x 4 reps. you select the weight.

3. clean and jerks: (work up to 70%x1, 75%x1, 80%x1)3

4. chins: 25 total.

CrossFitters

1: Touch and go snatch: 80%x2x3 reps, 85%x3x3 reps.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x 2 sets, 80%x 3 sets.
WOD: “PR for Pat”. Complete as many rounds as possible in 20 minutes of:
-6x power clean (185#/135#)
-12x burpees
-18x toes to bar
-200m run
Conditioning: 5 rounds, every 4 minutes, complete:
-500m row
-10m handstand walk



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