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WOD Archive - November 2014

Friday August 24 2012
shrugging under bar
friday: rest day

CROSSFITTERS

Warm Up: Run 400m, then dynamic and mobility movements of your choice. Then, junk yard dog.

Strength: Strict Press - Work up to a new 1 RM

Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP

Core: 50x WTD sit up (45#/25#), 30x WTD back extensions (45#/25#)
*Break up into sets as needed



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