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WOD Archive - August 2014

Monday March 11 2013
support our troops!
monday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 89% x 1 x 2 sets, 79% x 2 x 2

2. cln and jerk: work up to 88%x1, 82%x1

3. fs: work up to 92%x1, 87%x2x2






CrossFitters

Warm Up: Run 800m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: "Fran". Complete 21-15-9 reps of...
Thruster (95#/65#)
Pull up

Core: 100x sit ups



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