WOD: Friday the 24th October 2014

Thursday, October 23rd, 2014 / CFMSD Workout of the Day


This Saturdays Open box will remain the same. Just wanting to get a little bit more feedback. If you haven't commented on the post, please do so. 


GPP

Strength

Deadlift

3-3-3-3

*Start at your last 5rm and build each set.

 

Conditioning

2 rounds of:

21 deadlifts 50/35kg

15 hang power cleans

9 shoulder 2 overhead

625m run

*Must use same weight for all 3 movements.  

COMP

Strength

Front squats

8-8-8

*Start a little heavier then your last set of 10 last week. Goal is to be heavier then the last time you did 8s on the  http://crossfitmsd.com.au/wod-friday-the-12th-september-2014/

 

Conditioning

For time complete

1.6km run

30 pull ups

30 burpees

25 pull ups

25 burpees

20 pull ups

20 burpees

15 pull ups

15 burpees

10 pull ups

10 burpees

1.6km run

 

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