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-TUES 13 JULY 10





Warmup:
GPP
5-6 Dynamic Movements
Specific Stretching

Lift:
Dumbbell Split Squat
3X5 (30/20#)

Followed By:

WOD:

Advanced
8 Rounds for Time

  • 4 L pull ups
  • 6 strict pull ups
  • 9 kipping pull ups

    Rx
    8 Rounds for Time
  • 3 L pull ups
  • 5 strict pull ups
  • 7 kipping pull ups

    Intermediate
    6 Rounds for Time
  • 3 L pull ups
  • 5 strict pull ups
  • 7 kipping pull ups

    Novice
    6 Rounds for Time
  • 3 L pull ups
  • 5 Purple band Strict pull ups
  • 7 Jumping pull ups

    Post time to comments.



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