November 27, 2013

0

Happy Birthday Tyler P!

CrossFit
Strength: Front Rack Lung 4-4-4-4-4
*Use heaviest weight you can for each set

WOD: “Seven Deadly Sins”
10 Chest to Bar Pull Ups
20 Toes to Bar
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
*12 Minute Time Cap

CrossFit 101
WOD: “Tabata Something Else”
Tabata Pull Up
Tabata Push Up
Tabata Sit Up
Tabata Air Squat
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

Competitor
WOD: Same as CrossFit