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WOD Archive - September 2014

Saturday April 12 2014
great biker bar!!
saturday:

1. snatch: 80%x2, 85%x1, 90%x1, 95%x1, 85%x1, 90%x1

2. cln and jerk: 80%x2, 85%x2, 90%x1, 95%x1, 85%x1, 90%x1, 95%x1

3. front squat: 80%x4x2, 85%x4x3

4. snatch shrugs: 125%x5x5

5. back ext with weight: 3 x 10

6. sit ups with weight: 25, 25

CrossFitters

Strength:
1) Perform sections 1,2 and 3 from the Oly WOD above.

Work Capacity:
1) Complete 3 rounds for time of:
30m prowler push (AHAP)
15x box jump (24in/20in)

Rest 3 minutes, then:

2) Complete 3 rounds for time of:
20x wallball (20#/14#)
100m sprint
10x Hang squat snatch (95#/65#)
100m sprint



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