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, 04JAN11





Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Romanian deadlift, 3X5, 185/135#

Followed By:

Skill:
Shoot Throughs, 3X5

Followed By:

WOD:
AMRAP 20Min of:

Advanced

  • Row, 30 cal
  • HSPU, 8 reps
  • KBS, 2/1.5 pood, 10 reps

    Rx
  • Row, 20 cal
  • HSPU, 4 reps
  • KBS, 2/1.5 pood, 8 reps

    Intermediate
  • Row, 15 cal
  • HSPU, 3 reps
  • KBS, 1.5/1 pood, 8 reps

    Novice
  • Row, 12 cal
  • HSPU, 3 reps
  • KBS, 1 pood/12kg, 8 reps


    Post time or rounds to comments.


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