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WOD Archive - September 2014

Friday September 14 2012
showing a good finish at the crossfit olympic trainers course!!
friday:

rest day

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog. Next, 3 rounds- 5x pull up, 10x push up, 15x air squats.

Work Capacity: Complete the following for time...
Run 400m
10x rope climbs (15ft)
Run 400m
50x wall ball (20#/12#)
Run 400m
50x pistol (total)

Endurance: 5x hill sprints
*20-30 seconds of sprinting is ideal, but use any hill you have access to. Your rest is the walk back down the hill, and if you do not have a hill, substitute with 200m sprints (rest is walk back to start line).

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x Good mornings (light)



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