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WOD Archive - December 2014

Thursday July 10 2014
add plates pacha!!
thursday:

1. back squat: 6 sets of 3 reps at 88%

2. front squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Overhead squat - Work up to a 1 RM.
2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
WOD: Complete 3 rounds of:
-Run 400m
-20x DB snatch, alternating (70#/50#)
-20x ring dips
-Run 400m
*Rest 2 minutes
Conditioning:
1) 10 rounds - Every 2 minutes, perform:
-Row 300m all out



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