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, 13JAN11





Warmup: Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:
Skill: RDL, 3X5, 185/135#

Followed By:
WOD: 5 rounds for time:
Advanced

  • Push Jerk, 155/115#, 5reps
  • Row, 500M

    Rx
  • Push Jerk, 135/95#, 5reps
  • Row, 500M

    Intermediate
  • Push Jerk, 115/75#, 5reps
  • Row, 500M

    Novice
  • Push Jerk, 95/55#, 5reps
  • Row, 400M

    Followed By:
    Skill: Handstand Push-up, 5 per min for 5 min

    Post time or rounds to comments.


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