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 - THUR, 16DEC10





Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up
5 reps

Followed By:

WOD:
5 Rounds For Time:

Advanced

  • Power Snatch, 95/75#, 10reps
  • Run, 800M
  • Back Extensions, 25reps

    Rx
  • Power Snatch, 75/55#, 10reps
  • Run, 400M
  • Back Extensions, 15reps

    Intermediate
  • Power Snatch, 65/45#, 8reps
  • Run, 400M
  • Back Extensions, 15reps

    Novice
  • Power Snatch, 45/35#, 8reps
  • Run, 200M
  • Back Extensions, 15reps

    Followed By:

    Skill:
    L-Sit, 10 reps, 15 sec hold

    Post time/rounds/load to comments.


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