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WOD Archive - December 2014

Thursday February 27 2014
meet wiley coyote!!
thursday:

1. 3 snatch+2 snatch pulls: 75%x5, 80%x5x3

2. pc+hang pwr cln+cln: 70%x3x2, 75%x3x3

3. back squat: 75%x6x5

4. box jumps: 5, 5, 5,

5. chin ups or pull ups x 30

CrossFitters

Strength (PR week):
1) Clean and jerk - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete 4 rounds for time of:
-10x front rack lunges (80kg/50kg)
-25x toes to bar
-500m row

Conditioning:
1) 20 minute run, row, bike...easy pace.



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