WOD 22-11-13
November 21st, 2013
Lindsey Valenzuela
WOD – Friday, 11/10/2013 - CrossFit Brisbane
[A] WOD
5 rounds for max load :-
Barbell Complex
-Deadlift x 5
-Hang Power Clean x 5
-Front Squat x 5
-Push Press x 5
-Thruster x 5
Rest between rounds
[B]10 min incrementing ladder: Travel WOD
Burpee
Situp
20 x Double Unders
Incrementing ladder; start at 1 rep of burpee and 1 rep of situp and every round increment by one rep. Every round has 20 reps of double unders, eg 1 burpee + 1 situp + 20 DU, then 2 burpees + 2 situps + 20 DU, then 3 Burpee + 3 situps + 20 DU etc etc completing as many rounds as possible in the time
COMPETITION
[C] Back Squat
10-10-10
Post results to comments. Log results online (Beyond the Whiteboard)
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