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WOD Archive - December 2014

Friday May 18 2012
mobility for a geezer rocks!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: Run 400m, then 5 rounds of 5x pull up, 10x push up, 15x air squat, dynamic movement or stretch of your choice.

W.O.D.: Complete as many rounds as possible in 12 minutes of the following...
2x Bar muscle up
4x thruster (50kg/35kg)
8x box jump (30in/24in)

Extra Credit: 8 rounds: 60sec max distance row, 60 sec rest.
*Men try to keep it under a 1:40 pace and ladies 1:50 pace.

Durability: 50x WTD sit up (45#/25#), 30x WTD back extension (45#/25#)



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