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WOD Archive - November 2014

Thursday June 20 2013
big fire in helsinki
thursday:

1. IN THE HOLE back squats(START FROM THE BOTTOM POSITION INSIDE A RACK) 77%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.

CrossFitters

AM: Complete 10 rounds of the following
60 second max effort row
60 seconds rest
60 second effort ski ERG
60 seconds rest
*If you do not have a ski ERG, then you can air-dyne or run.

PM
Strength:
1) Pause Front squat: Work up to a max double for the day.
2) Snatch: Work up to 80% for 10 singles. Rest 60 seconds between each rep.
3) Snatch Balance: Work up to a max for the day in 7 reps or less.
4) Back squat: Work up to a max for the day in 5 reps or less.

Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of:
3x power clean (135#/95#)
6x pull ups
9x ball slams (25#/20#)



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