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WOD Archive - October 2014

Saturday March 10 2012
learning gymnastics at invictus
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to 70%x1

2. cln and jerk: work up to 75%x1

3. fs: heavy single

4. abs (your choice)

CROSSFITTERS

Warm Up: Row 100m (60%), 50 jumping jacks, Row 100m (70%), 40 mountain climbers, Row 100m (80%), 30 air squats, Row 100m (90%), 20 push ups, Row 100m (100%), 10 Pullups.

W.O.D.: Complete 7 rounds for time of the following:
7x Thruster (50kg/40kg)
7x Chest to bar pull ups
7x Ring dips
7x Toes 2 Bar

Extra Credit: 100x Sledge strikes AFAP. Every time you break, its a 15m Prolwer push penalty.

Durability: Stretch, myofascial release, ice bath



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