20130807

Wednesday, 7 Aug 2013

"Back Off Bro, I Got This!"

WarmUp - any order

200m Run

500m Row

10 Pushups

10 Pullups

10 GHD Back Ext

10 GHD Situps

Mobility

Should Stretches - bands, PVC

Lift

Push Press

1X10 @ 60% 1RM

1X8 @ 70%

1X6 @ 75%

1X4 @ 80% 1RM

WoD - compare to http://www.crossfit.com/mt-archive2/008921.html

3 RFT

5 MuscleUps - sub w/ X2 Pullups/Dips (bars/rings)

5 Deficit HSPU - use bumper plates, sub as necessary (box)

then, (do this only once) finish w/ 90ft OH Walking Lunge @ 25/45# - use bumper plates, sub w/ no weight

- place bumper plates 90ft away before the WoD starts so you can finish at the door and record your time

Post PP weights and total WoD time