04/29/11 WOD

We have another Birthday!  Happy Birthday Ali, she is the one in the white cowboy hat, always smiling.  Hope you have a wonderful Birthday.

WOD

AMRAP in 15 min

10 Squat Clean- 3/4 body weight

25 Double Unders

 

BONUS WORK

75 GHD Sit-ups- break it up as needed.

 

STRENGTH

1.  Box Squat into Box Jumps- 5 sets of 3 reps; add height to box after each set.  rest 1 min b/t sets

2.  Bulgarian Split Squat (front leg elevated)- 2 sets of 8 each leg; rest 90 sec b/t sets

3.  Reverse Grip Strict Pull-ups- 3 set of max reps; 45 sec rest b/t sets

 

04/28/11 WOD Results

 

 

Posted on: April 28, 2011admin

6 thoughts on “04/29/11 WOD

  1. Happy Birthday girl!! You’re one strong, beautiful, and extremely friendly crossfitter. Plus you have great hair 🙂 Have a fun day!!

  2. Happy Birthday Ali! Always fun chasing you during the morning WOD’s. One of these days I’ll beat ya… one of these days.

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