Friday WOD - 23 October 2009
Location:
5 rounds for time:
Study:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6am
- 9am
- 6pm
- Metabolic conditioning
- Weightlifting
- Dynamic stretch / body movement
- PVC shoulder stretch
- Samson stretch
- 3 x 10 of each
- Push-up (anything other than a toe push-up is x1.5)
- Pull-up (JPU's x2)
- OHS (PVC, last set is weight of your choice)
- Sit-up
- Good morning (PVC, last set is weight of your choice)
- 5 minutes double-under practice
- Back squat
- Block push
5 rounds for time:
- Back squat x10 (25% of max)
- 80' block push
- L-sit
Study:
- "The Business of CrossFit" by Marty Cej
- What food item will you ABSOLUTELY, POSITIVELY not remove from your diet?
- Post your replies in the comments below.
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