WOD – Monday, June 20, 2011


WOD – Monday, June 20, 2011

REGIONAL WOD #4  – Broken up

Warm-up: Run 400m, 10 OHS, 10 push-ups, 10 Kb swings, 10 sit-ups

Skill: Kipping pull-ups


For time:  10 Round of the following
10 Pull-ups
10 Kettlebell swings (53lb / 35lb)
10 Double-unders
10 Overhead squats (95lb / 65lb)

Compare to:  May 25, 2011 [prevpost=8974]

Crossfit develops power across broad time and modal domains.  Power is simply work divided by time.  This WOD is exactly the same amount of work as Regional WOD 4.  Compare your time and see which way you were able to produce the highest power output.

Don’t let this happen to you when doing squats! Bar slips out of the racked position and viola!