Tuesday, August 11, 2009

Wednesday, 12 August 2009

Skill Work:
Spend 10-15 minutes working on your Goat.

WOD:
(The 2009 CrossFit Games Final WOD; watch the women get after it HERE!!!)
- 15 Squat Cleans, 155 lbs
- 30 Toes-to-Bar
- 30 Box Jumps, 24 inches
- 15 Muscle-Ups
- 30 Push Presses, 40-lbs Dumbell
- 30 Double-Unders
- 15 Thrusters, 135-lbs
- 30 Pull-Ups
- 30 Burpees
- 300 ft Walking Lunges, 45 lbs plate overhead

Post time to comments.

1 comment:

Garrote said...

WOD
-Squat cleans 135#
-5 Muscle ups/ 20 ring dips
-Thrusters 115#
Everything else as RX
-27.50

Big time KUDOS to those chicks, this one hurt A LOT!!!