Sunday 8/18/2013 WOD
Warm up
3 sets of
5 Burpees
5 strict pull ups/ 10 ring rows
10 groiners
20 Alt Lunges
Dynamic Stretches
Strength/Skill
Snatch Grip Dead lifts (Pull off Blocks)
5-5-5-5-5
Training (Met-con)
From the archives of CrossFit.com
Main site Sundays
FRIDAY 130809
Five rounds for time of:
21 Sumo deadlift high-pull (95/65)
21 Ring dips
Lv1/Scale options
Scale load on bar
Sub ring dips with push u
2013 08 17