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WOD Archive - September 2014

Wednesday November 20 2013
stay over the bar! load the hammies!!
wednesday: same warm up as monday!

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. cln and jerk: work up to 80%x1x5

4. front squat: 1, 1, 1

5. sit ups x 100

CrossFitters

Conditioning:
6 rounds:
Sprint 400m
90 seconds rest

Strength:
1) Spend 10 minutes working up to a 1 RM clean and jerk
2) 10 rounds - EMOM, perform:
2x clean (70% 1RM)

Work Capacity:
Complete 10 rounds of:
10x pistols, alternating
10x toes to bar
10x calories on Airdyne



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