CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - FRI, 26FEB10





Strength Work
Deadlift, 3-2-2-1-1-1
65-75-85-95-% 3RM

Followed by:

Thermopylae


For time:
  • Pull ups, 30 reps
  • Dumbell hang squat cleans, 30/20#, 30 reps
  • GHD back extensions, 30 reps
  • Walking Lunges, 30 steps
  • Push up, 30reps
  • SDHP, 95/65#, 30 reps
  • Sit ups, 30 reps
  • Jumping ring dips, 30 reps
  • Burpees, 30 reps
  • WBS, 20/15#, 30 reps

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