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WOD Archive - July 2014

Friday May 25 2012
coach b paleo diet!! YEAH BUDDY!!
FRIDAY:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: Run 200m, 5x military press, 5x push press, 5x jerk, stretch or dynamic movement of your choice.

Strength: Work up to 1 RM push press, then back it down 5% and do 3 reps, then back it down another 5kg and perform 5 reps.

W.O.D.: Complete 5 rounds for time of the following...
5x deadlift (275#/225#)
25x ball slam (25#/15#)
25m prowler push ( 4x45#)

Durability: 30x WTD leg levers (AHAP), 30x pull ups (strict)
*Note: Break as needed



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