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WOD Archive - October 2014

Wednesday April 30 2014
i love kill cliff!!
wednesday:

rest day!!

CrossFitters

Strength:
1) Front squat - Work up to a 1 RM
2) 20 minutes - EMOM, perform:
-Odd minute: 5x KB snatch, each arm (53#-70#/35#-53#)
-Even minute: 5-7x strict toes to bar

Work Capacity:
1) Complete the following for time:
-Run 800m
-"Isabel"- 30x snatch (135#/95#)
-Run 800m
-"Grace" - 30x clean and jerk (135#/95#)

Core:
1) Accumulate a total of 5 minutes in the L-sit position



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