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WOD Archive - August 2014

Friday June 21 2013
finish black smith!!
friday:

rest day

CrossFitters

AM:
Complete the following for time with a partner:
Run 800m (together)
50x handstand push ups
100x Overhead squats (50kg/35kg)
150x toes to bar
200x double unders
Run 800m (together)

PM
Strength:
1) Front squat: Work up to a 1 RM in 10 reps or less
2) Clean and jerk: Work up to a 1 RM for the day
3) Clean halting deadlifts: 110%x3, 115%x3, 120%x3

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
DB snatch (40#)
Burpee
Sit up x 2
*This is supposed to be fast and intense so shoot for under 8 minutes.



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