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WOD Archive - September 2014

Friday October 25 2013
my soul mate!!!
friday:

rest day!!  good work this week!!

CrossFitters

Conditioning:
8 rounds:
30m prowler pushes (AHAP)
90 seconds rest

Strength:
Bench press: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete as many rounds as possible in 12 minutes of:
21x wallball (20#/14#)
15x toes to bar
9x burpees



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