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WOD Archive - December 2014

Thursday December 27 2012
QUEENSTOWN, NZ. arriving in ennis, mt today
thursday:

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. bs: work up to a heavy single, take 90% of that weight x 1, take 85% of that weight x 2 x 2

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete the following for time...
Run 400m
21 -5-9 reps of: Box jumps (30in/24in), handstand push ups, pull ups.
Run 400m

Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)



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