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, 04APR11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Snatch, 3X5 @ 65% 1RM

    Followed By:

    Strength:
    Squat, 3X5 @ 65% 1RM

    Followed By:

    WOD:
    10-9-8-7-6-5-4-3-2-1 rep rnds for time of:

    Advanced
  • Pull-up
  • 10M shuttle run*
    Perform with a weighted vest

    Rx
  • Pull-up
  • 10M shuttle run

    Intermediate
  • Pull-up, with bands
  • 10M shuttle run

    Novice
  • Jumping Pull-up
  • 10M shuttle run


    Post load/time or rounds to comments.

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