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WOD Archive - December 2014

Friday July 18 2014
start em young!!
friday:

rest day

CrossFitters

Strength:
1: Perform 5-4-3-2-1 reps of:
-Deadlift (Increase weight each round) + 5x box jump (max height)
-60 seconds rest between sets. This rest between sets will allow you to load the bar. The box jump reps stay consistent at 2, and only the deadlifts descend in reps, but increase in weight.
2: Strict press: Work up to a 3 RM, then 2 sets x 10 reps.
3: For time: 400m farmers carry (70#/53#)
WOD: In teams of 3, complete the following for time:
-50x front squat (175#/125#)
-75x box jump (24in/20in)
-100x pull ups
-75x box jump (24in/20in)
-50x front squat (175#/125#)
*Only 1 athlete works at a time
Core:
1) Reverse hyper or weighed back extension: 3x12 (AHAP)



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