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, 17DEC10





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Strength:
    Shoulder Press, 2-1-1-1 @ 95-100% 1RM
    Followed By:

    WOD:
    AMRAP in 20 min of:

    Advanced
  • Medicine Ball Cleans, 20/15#, 12 Reps
  • Row,250M
  • Box Jump, 30", 12 reps

    Rx
  • Medicine Ball Cleans, 20/15#, 8 Reps
  • Row,250M
  • Box Jump, 24", 8 reps

    Intermediate
  • Medicine Ball Cleans, 15/12#, 8 Reps
  • Row,250M
  • Box Jump, 20", 8 reps

    Novice
  • Medicine Ball Cleans, 15/12#, 8 Reps
  • Row,200M
  • Box Jump, 12", 8 reps

    Post load/time or rounds to comments.


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