Tuesday WOD - 9/2/2014

September 2, 2014

Thanks to all those who came out to our Lumberjack 20 WOD today!  We had a great turn out with lots of fast times!  Back to the real world tomorrow, but it's a short week...here are your Tuesday WODs!

 

Tuesday Sept. 2, 2014

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength - 20 minutes: Push/Pull Rotation – 3 sets:

1. Strict Press x 10

2. KB Bent-over Row x 10

3. MAX parallette L-sit

 

WOD:

 

For time:

1 round of Open WOD 14.1

Rest 1 min

2 rounds of Open WOD 14.1

Rest 2 min

3 rounds of Open WOD 14.1

Rest 3 min

4 rounds of Open WOD 14.1

 

25 min cap

 

1 round of Open WOD 14.1 is:

15 Power snatch at 75 / 55 lbs

30 Double-unders

 

CrossFit Endurance (6am)

 

3 RFT:

1km Run

10 Calorie Row

100 DUBs (or 200 singles)

 

 

 

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