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 - MON, 28FEB11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Snatch, 3X3, 85% 1RM

    Followed By:

    Strength:
    Front Squat, 3X3, 85% 1RM

    Followed By:

    WOD:
    "Nancy"
    5 rounds for time of:

    Advanced
  • 500 meter run
  • Overhead squat, 115/95#, 15 reps

    Rx
  • 400 meter run
  • Overhead squat, 95/75#, 15 reps

    Intermediate
  • 400 meter run
  • Overhead squat, 75/55#, 15 reps

    Novice
  • 200 meter run
  • Overhead squat, 55/35#, 15 reps


    Post load/time or rounds to comments.

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