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Wednesday 12/16/09 WOD

Here’s a little video from Tuesdays 10am class at CJJ with visiting DC trainer Josh Courage:

Warm up:
Sumo deadlift high pull
20 Pushups
20 GHDs
20 Groiners

WOD:

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

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    This entry was posted on Tuesday, December 15th, 2009 at 9:30 pm and is filed under CrossFit, WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.