WOD 4.29.14

Main – CrossFit


Garage Games WORLD 1 (No Measure)

3 Rounds NOT for time:
100M Run
20 Wall Ball Cleans
40′ of Frankensteins
10 KB Snatch or Swing (left arm)
20′ of Butt Kickers and 20 ‘ of spiderman
10 KB Snatch or Swing (right arm)


Behind The Neck Press (4 X 8-12 – record heaviest 1X8)

Behind the neck is the best way to develop a good overhead finish position. This is where every jerk should end up. Get comfortable pushing from behind the neck and you will better know how to jerk heavy load.


Run/Row Push-up (5 Rounds for reps)

400m Run/Row +AMRAP Pushups in remaining time of total of 3 minutes.
Rest 3min between rounds.

RX Men = chest touches floor for every rep
RX Women = from toes, elbows get to a 90 degree bend
Preferably a running WOD.

Cool Down

Pec release with LAX ball, stretch shoulders, and close grip bar hangs.

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