Wednesday June 12, 2013

CrossFit

"Tara's B-Day WOD":

38 Cal Row

1,9,7,5 of:

• Toes 2 Bar
• Pullups
• OH Squats (75/115)
• KB Snatch into Lunge
• 2 for 1 Wall Balls

38 Cal Row

* Toes 2 bar pullups are performed as 1 toe 2 bar followed immediately by 1 pullup without coming off of the bar.

* KB Snatch into lunge is per each arm/leg, not alternating, so 1 right, 1 left, 9 right, 9 left, etc. if You snatch with your right arm, step forward with your left leg, if you snatch with your left arm then step forward with your right leg.

Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

15 min Amrap:

• Row 500m
• 12 Wall Balls
• 12 Pistols (Alternating)
• 12 Ab mat situps