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WOD Archive - September 2014

Tuesday April 3 2012
end result of a great dip drive and drive under!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 80%x3 reps x 10 sets.

2. bs: 70%x3 x 3 sets.

3. sit ups. 75 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

Warm Up: Run 400m, then 3 rounds of the following...
25m lunge
25m high knees
25m butt kicks
25m broad jumps
Stretch of your choice

W.O.D.: Complete the following for time...
100x Sledge strikes
Run 400m
100x Wall balls (20#/12#)
Run 400m
100x Pull ups
Run 400m

Extra Credit: 30x Weighted pull ups (AHAP)

Durability: 50x Weighted sit ups (45#/25#), 50x Good morning (45#)



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