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WOD Archive - July 2014

Monday September 16 2013
evil contraption taken up big hills!!
monday:


1. pause front squat: 3, 2, 1, 1, 1, 1, 1 (3 should be a light set. 2 should be heavier. 1's should be as heavy as you can go.

2. snatch: work up to 80%x1x5

3. snatch balance no dip: 1, 1, 1

4. snatch balance with dip: 1, 1, 1

5. good mornings: 5, 4, 3, 3, 2.

6. glute ham sit ups x 50

CrossFitters

Conditioning:
20 rounds: 30 second max distance row, 30 seconds rest

Strength:
1) Back squat: 88% x 10 sets x 2 reps

Work Capacity:
1) Complete 10 rounds for time of:
3x bear complex (60kg/40kg)
10x pull ups
*Bear complex = power clean + front squat + push press + back squat + push press



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