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, 14JAN11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    "NANCY"
    5 Rounds for time:

    Advanced
  • Overhead squats, 115/85#, 15 reps
  • Run, 500M

    Rx
  • Overhead squats, 95/65#, 15 reps
  • Run, 400M

    Intermediate
  • Overhead squats, 75/55#, 15 reps
  • Run, 400M

    Novice
  • Overhead squats, 55/35#, 15 reps
  • Run, 200M


    Post load/time or rounds to comments.


    • Posted by Gil on 1/13/2011 07:41:00 PM
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