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WOD Archive - August 2014

Monday March 5 2012
practicing the burgener warm up
monday:

OLYMPIC WEIGHTLIFTERS

rest day again!! this week will be a kick back week. more of an active rest cycle for olympic lifters after this last competition.

CROSSFITTERS

Warm Up: Row 500m, 15 burpees, Run 400m

WOD: 10 Rounds, every 2 min perform the following...
3x Thrusters (60kg/40kg)
6x pull ups
9x Box jumps (30in/24in)

Extra Credit: 4 x 400m sprints. Max effort, so rest as needed between sprints to insure full recovery.

Durability: Stretch, myofascial release, ice bath, apple and almond butter.



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