Pre-Holiday WOD

Friday 7/3/09

Workout of the Day: 

21-15-9:

Pullups

Kettlebell Swings (24 Kg/ 16 Kg)

Wall Balls (20 Lb/16 Lb)

Warmup of the Day: 1x: King of the Hill - 15 Squat Thrusts - 15 Box Jumps - 5 Roundoffs - 5 Hanging Straight Leg Raises - 400m Run

Tabata of the Day: Jump Rope

Set of the Day: Row 5x250m

Challenge of the Day:  15 rep Sumo Deadlift High Pull Max

Movement of the Day: Kettlebell Swings

Quote of the Day: "Things come to those who wait. but only the things left behind by those who hustle." - Abraham Lincoln

CrossFit Kids

Buy-In:
2 x
Bear crawl 15 M => Alligator crawl => 15 M => Spring 35 M => Long jump => 10 pvc Overhead squats => 5 push ups

Workout of the Day:

"Rolling Randy"
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Cash-Out:
L-sit walk 20 M

Game:

King of the Hill

Comments

[Scott R]

7:15 as rx'd (gotcha Tiff!)

[Tiffani]

Ah man :)...nice work Scott...you killed it!!! Hope everyone enjoys their 4th of July weekend! My time: 7:24 Rx'd