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WOD – Friday, August 13, 2010

12
Aug

WOD – Friday, August 13, 2010

Warm-up: Official Crossfit Warm-up:

3 rounds of the following:

10 Squats, 10 Push ups, 10 pull-ups, 10 sit-ups, 10 back extensions, 15 second Samson Stretch each leg.

Skill : 5 minutes Handstand Practice

WOD:

4 Rounds:

1 clean + 5 Presses – Choose a weight close to 90% of your 5RM.

20 burpees – Unbroken - Do not stop until you finish all 20 burpees

Rest 2 minutes between rounds.

Post weight for the clean and press, and time to complete each round.  Remember the goal is to complete all 20 burpees for each round without stopping.  Go as fast as possible.

Davd B elbows up, 90 degrees, hulk-like face

Davd B elbows up, 90 degrees, hulk-like face

Jumping that bar off his shoulders, coming under it and PUSHING, head through

Jumping that bar off his shoulders, coming under it and PUSHING, head through

take a look at his fingers too.  He’s going for the rack position so much that he’s

letting his fingers fall off the bar.  Try it sometime

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