WOD
January 11, 2013 07:36AM
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I am currently deployed in afghanistan, since being here i have found the light of what is Crossfit. I know some here work out or do MMA. I know i was always wanting to work out, and stay in shape but i would get burnt out with the same routine. Over, and over, and over again. What i would like to do is set up a WOD, where we post WODs that we do every day or do from time to time at your local Crossfit based gym.

So i'll start with this:

Warm up:
400 meter run (1/4 mile)

3 Rounds of-
walking lunges(25 walking lunges distance)
30 second handstand
10 air squats
10 pull ups

Skill:
Pistols

WOD:
5 Power Snatches (115, if you cant do that than 95)
10 Burpee facing bar
15 Clean & Jerk (115, if you cant do that than 95)
20 Back Squat (115, if you cant do that than 95)



Edited 1 time(s). Last edit at 01/11/2013 07:36AM by hickeyshark.
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