Warm-up:
2 Rounds:
8 Hip extensions
8 Sit ups
8 Band good mornings
Workout:
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments.
WOD Demo with CrossFit Vengeance – video [wmv] [mov]
Road Ride
22 miles, 1:13:49
then
CF WOD, 13:36
Scaled reps to 21-18-15-12-9 at 185 pounds
Plan was to do a brick today. When I saw this wod, I thought this would be a nasty variation of a brick…I was right.
VOD:
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, Hebrews 12:1
Hey, guys. I’ll be headed back into the gym today @4:00 to hit up a workout. Just thought I’d extend the invitation to anyone else who would like to join. Here’s the WOD.
15 Minute AMRAP
200 Meter run
10 CTB pull ups
20 Wall ball shots
Rest 10 Minutes
15 Minute AMRAP
100 Double unders
10 Overhead Squats @65#
20 Box Jumps, 20″