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WOD Archive - April 2014

Sunday June 30 2013
new toy at mikes gym!
sunday:

new cycle beginning on monday!

CrossFitters

Strength:
1) Back squat - Work up to a heavy single in 10 reps or less.
2) Snatch - 60%x3, 70%x2, 80%x1, 85%x1x5 singles.

Work Capacity:
Complete the following for time...
Row 100 calories
*Kicker, start by doing 5 burpees, then at the top of every minute, stop rowing and perform 5x burpees.

Core: 3 rounds - 20x GHD sit ups, 5x good mornings (Start at a medium load, increase the weight each round)



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