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WOD Archive - December 2014

Friday October 4 2013
geezers rule!!
friday: 

rest day!!

CrossFitters

Conditioning:
10x hill sprints (sprint should last 45-60 seconds)
*Rest is walk back down the hill

Strength:
1) Pause back squat - Work up to a heavy triple and perform 5 sets at that weight.
2) Overhead squat - Work up to a 3 RM.

Work Capacity:
1) EMOM, for 20 minutes perform:
-Odd minute: 4x power clean (50% 1 RM)
-Even minute: 12x wallball (30#/20#)

*Rest 5 minutes, then:

2) EMOM, for 10 minutes perform:
-1x 25m prowler push (medium weight)
-10x pull ups




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