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WOD Archive - November 2017

Friday September 5 2014
you want some of this!!!
friday:

rest day!

CrossFitters

1: 10 rounds -
-2x touch and go deadlift (AHAP…across) + 40m sprint
-Rest 90 seconds…I want these performed with intensity.
2: Complete the following for time:
-2x rope climb, L-sit
-4x rope climb, legless
-6x rope climb
WOD: Complete 21-18-15-12-9-6-3-reps of:
-Row, calories
-Push press (95#/65#)
-Box jump (24in/20in)
Accessory work:
-Good morning - Work up to a 1 RM (Russian weightlifters use to be able to perform this with their 1 RM clean weight).



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