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WOD Archive - November 2014

Friday January 25 2013
teaching skills and drills!
friday:

rest day

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete 3 rounds for time of...
15x DB snatch, right arm (35#/25#)
15x GHD sit ups
15x DB snatch, left arm (35#/25#)
15x Toes to bar

Core: 3 rounds - 12x Reverse hypers (AHAP)



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