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WOD Archive - December 2014

Tuesday December 17 2013
nd buddies
tuesday: same warm up as monday!!

1. fs: 3, 2, 1, 1, 1, 1,1

2. snatch: work up to 85%x1x5

3. cj: work up to 85%x1x5

4. 100 sit ups.

CrossFitters

Conditioning:
1) 6 rounds - Every 3 minutes, perform the following:
-400m sprint

Strength:
1) Snatch - EMOM perform:
2x snatch
*Start at a moderate/light weight and increase the load each round so you end with a 2 RM.

Work Capacity:
1) Complete the following for time:
Row 1,000m
3 rounds:
20m front rack walking lunge (95#/65#)
20x pull ups
20x ring dips



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