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WOD Archive - December 2014

Thursday February 7 2013
another big day at mikes gym
thursday:

olympic lifting. active recovery day.


CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: 10 rounds - Every 60 seconds, perform the following...
5x burpee
100m sprint

Cardio: Tabata aerodine




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