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WOD Archive - July 2014

Thursday November 21 2013
get the idea!!
thursday: same warm up as monday

1. pwr snatch + ohs: work up to 70% of best snatch x 1 + 1 x 5 sets.

2. pwr clean + pj + jerk: work up to 70% of best clean x 1+1+1 x 5 sets.

3. rdl's: take 75% of best clean and pull to 1" above knees….then stand up….then do 5 reps x 5 sets.

CrossFitters

Strength:
1) Deadlift - Warm up, then: 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity:
1) Complete as many rounds as possible in 15 of:
15x Shoulder to over head (75#/55#)
15m front rack walking lunge (75#/55#)
15x barbell burpees
15m back rack walking lunge (75#/55#)



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