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WOD Archive - September 2014

Wednesday July 18 2012
crossfit games
wednesday: rest day!

CROSSFITTERS

Warm Up: 3 Rounds-Run 200m, 10x overhead squat (45#), 10x pull ups, 10x push ups, 10x sit ups, 10x back extensions.

Work Capacity: Complete 5 rounds for time of the following...
Run 400m
15x Overhead squat (40kg/30kg)
15x Pull up
15x GHD sit up

Durability: Romanian Deadlift - 3 sets x 5 reps (AHAP). Then 1x max plank hold.



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