02-05-10 TGI-Friday WOD Run 100m @ 90% Manmaker x 5 #55/#25 Jump Box x 20 24" SDLHP x 10 #95/#65 Rope Climb x 1 3 Rounds for time

02-05-10 TGI-Friday

The "Official" CrossFit Warm-up
3 rounds of 10-15 reps of

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

WOD
~The Beast~
6+ months in box

Run 100m @ 90%
Manmaker x 5 #55/#25
Jump Box x 20 24"
SDLHP x 10 #95/#65
Rope Climb x 1
3 Rounds for time

~The Brute~
3-6 months in box

Run 100m @ 90%
Manmaker x 5 #35/#20
Jump Box x 20 24"
SDLHP x 10 #75/#45
Rope Climb x 1
3 Rounds for time

~The Animal~
0-3 months in box

Run 100m @ 80%
Manmaker x 5 #25/#15
Jump Box or Step x 20 15"
SDLHP x 10 #45/#35
Rope Climb x 1
3 Rounds for time

Times to whiteboard.

Tactical Fit Ormond

Tactical Fit Ormond