WOD Wed. 10-28-09
Work on Pull ups
If you have good pull ups (kipping and butterfly) Do as many as possible
Then Core CrossFit
4 rounds for Time
45sec Plank Hold
15 Keg Crunches
10 Sit ups
20 Supermans
Olympic Liftin WOD
High Hang Snatch
20 at 65-75%
High Hang Clean
15 at 65-75%
Then Core Work as above.
Get it Done.
If you have good pull ups (kipping and butterfly) Do as many as possible
Then Core CrossFit
4 rounds for Time
45sec Plank Hold
15 Keg Crunches
10 Sit ups
20 Supermans
Olympic Liftin WOD
High Hang Snatch
20 at 65-75%
High Hang Clean
15 at 65-75%
Then Core Work as above.
Get it Done.
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