Author: Pledge Fitness

11/01/2013 WOD

Warm Up:

  • 400 M Jog
  • 3 Rounds:
  • 6 Push Ups
  • 8 Squats
  • 10 V Sit Ups
  • 12 Supermans

Strength:

Front Squat:

  • 8×3 With 3 Second Hold
  • As Heavy As Possible
  • 30 Minute CAP

Conditioning:

  • 3×400 M Row: Rest 2 Minutes
  • 3×200 M Row: Rest 1 Minute
  • Partner up if needed
CrossFitGeneral

11/02/2013 WOD

Dynamic Warm UpStrength:1) 4x Max Strict Pull Ups/ Chin Ups
2) 4x Max BW Deadlifts
– 20 Min CAPConditioning:

EMOTM for 14 Min

ODD: 15-20 SDHP #55/75
EVEN: 12 Box Jumps #24/20

10-29-2013 12-27-58 PM

CrossFitGeneral