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, 17FEB11





Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up,10 reps

Skill:
Pistol,10 per leg

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

  • Wall Ball Shots, 20/15#, 10 Reps
  • Run, 200M
  • AbMat/GHD Sit-up, 15 Reps

    Rx
  • Wall Ball Shots, 20/15#,8 Reps
  • Run, 200M
  • AbMat/GHD Sit-up, 10 Reps

    Intermediate
  • Wall Ball Shots, 15/12#,8 Reps
  • Run, 100M
  • AbMat/GHD Sit-up, 10 Reps

    Novice
  • Wall Ball Shots, 12#,8 Reps
  • Run, 100M
  • AbMat/GHD Sit-up, 10 Reps


    Post time or rounds to comments.


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