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WOD Archive - October 2014

Tuesday December 24 2013
enjoy perfect foods bars for xmas eve!!
tuesday:

xmas eve….EVERYONE needs to get ready for xmas!!

rest day!!

CrossFitters

Strength:
1) Muscle snatch - Work up to a max for the day in 7 minutes or less.
2) Snatch balance - Work up to a max for the day. Start off with no dip, and once you begin to fail, add a dip and continue to increase the weight.

Work Capacity:
Complete the following for time:
Row 1,000m
21-15-9 reps of:
Overhead squat (70kg/45#)
Box jump overs (24in/20in)

Conditioning:
10 rounds - Every 60 seconds perform:
100m sprint



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