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WOD Archive - October 2014

Friday April 20 2012
what a honker in chicago!!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm up: Run 400m, then junk yard dog and Burgener warm up (clean grip).

Strength: Work up to a 1 RM hang clean.

W.O.D.: Regionals workout #2: Complete the following for time...
2,000m row
50x 1 legged squats, alternating legs each rep
30x Hang clean (225#/135#)

Durability: 3 Rounds: 20x GHD sit ups (weighted), 12x Reverse hypers (Heavy)



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