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WOD Archive - December 2014

Wednesday August 29 2012
sunrise in montana
wednesday: rest day

CROSSFITTERS

Warm Up:
Run 400m, then dynamic movements of your choice. Next, 3 rounds - 3x power clean, 3x front squat, 3x push press, 3x thruster, stretch of your choice. Start off light and increase the weight each round.

Work Capacity: Complete the following for time...
Run 800m
30x Thruster (135#/95#)
Run 800m

Endurance: Complete 8 rounds of the following...
25m prowler push (180#/90#)
45 seconds rest

Core: 30x strict toes 2 bar, 30x KB RDL's (AHAP)



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