July 18th, 2009 | Author: 
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Tags: 3 Responses to “WOD”
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400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
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Shoulder Press 7×1:
50-55-60-65F-65F-65F-60
Max Pull-ups in 5 Min:
31*
*really worked on a new grip to avoid hand tearing during the 5 min.
Shoulder Press 7×1
135-140-145-150F-150F-135
5 minute pullup challenge: 100
Black Jack
As many round in 21min of:
21 Bend over row #115
21 slam ball #20
21 Burpees
200m Run
Total of 4 rounds completed