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WOD Archive - August 2014

Tuesday October 1 2013
great finish
tuesday: same warm up as monday

1. front squat: 10 sets of 3 at 70%

2. back squat: 4 sets of 3 at 70%

CrossFitters

Strength:
1) Front squat - Work up to a heavy single
2) 1x halting snatch deadlift + 1x snatch: Work up to a max for the day and perform 3 sets at that weight.

Work Capacity: "Helen". Complete 3 rounds for time of:
-Run 400m
-21x KB swings (53#/35#)
-12x pull ups

Core: 3 rounds, not timed:
-15x strict toes to bar
-5x RDL (Heavy and increase the weight each round)
-60 second handstand hold or 20m handstand walk



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