10.03.11 – WOD

 

***REMINDER*** Monday is the beginning of 5:30pm and 6:30pm classes. There is no longer a 6pm class. See you tomorrow.

Skill – Behind the neck Jerk

WOD

For time:

5 Muscle ups

245/165 pound Deadlift, 10 reps

15 Straight legged ABMAT sit-ups

Sprint 50 yards

5 Muscle ups

245/165 pound Deadlift, 10 reps

15 Straight legged ABMAT sit-ups

Sprint 100 yards

5 muscle ups

245/165 pound Deadlift, 10 reps

15 Straight legged ABMAT sit-ups

Sprint 150 yards

5 muscle ups

245/165 pound Deadlift, 10 reps

15 Straight legged ABMAT sit-ups

Sprint 200 yards

Post time to comments and www.beyondthewhiteboard.com.

Cool Down – 10 minute squat test (mobility – watch video at top of post)

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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3 Responses to 10.03.11 – WOD

  1. Paula says:

    26:07 135#/ pullups (no band Yippee) ring dips (red band)

  2. Yvette Mojarro says:

    21:38 165# /pink band for dips

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