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WOD Archive - September 2014

Saturday July 19 2014
down and finish!!!
saturday:

1. snatch waves: 50%x3, 55%x2., 60%x1, 55%x2, 60%x1, 65%x1, 70%x1, 65%x1, 70%x1, 75%x1.

2. clean and jerk waves: 60%x1, 55%x2, 60%x1, 65%x1, 70%x1, 65%x1, 70%x1, 75%x1.

3. 100 sit ups

CrossFitters

Conditioning:
1) 5 rounds:
-800m sprint
-equal rest
WOD: Tabata Mash up - 8 rounds:
-Stone shoulder (You choose the weight)
-Ski erg for calories
*1 rounds = :20x stone + 10 seconds rest, then :20x ski + 10 seconds rest
Accessory work: 7 rounds:
-6x chest to bar pull ups
-50 seconds rest



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