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WOD Archive - September 2014

Friday July 5 2013
squats!!
friday:

rest day no. 2....enjoy it!!

CrossFitters

Conditioning: Run up a mountain or the most difficult terrain you have access to.

Strength:
1) 1x pause back squat + 1x back squat: Work up to a heavy double and perform 5 sets at that weight.
2) EMOM for 20 minutes perform,
Odd minute: 5x deadlift (275#/205#)
Even minute: 10x ring dips

Work Capacity: Complete 3 rounds for time of:
Row 500m
20x overhead squat (50kg/40kg)
20x pistols, alternating



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