WOD Tue 1-29-13
January 28, 2013
WOD Thu 1-31-13
January 30, 2013

WOD Wed 1-30-13

Coach Marty (he’s the tall one) gets the 8pm group loosened up before the WOD

Warmup:
750M Row then perform two mock rounds through today’s WOD with a PVC or unloaded barbell
 
WOD: 

Today is the first day of registration for the 2013 CrossFit Games!  In honor of the games we will be sprinkling in some past games workouts over the next few months, today is the final chipper from 2009

15 Barbell Squat Cleans 155/105 (Int 115/75#, Beg 85/55)
30 Toes to bar (Int: Knee raises, Beg: Abmat Situps)
30 Box jumps 24/20 (Int: 20/16, Beg: 16/12)
15/10 Muscle ups (Int: Jumping Muscle ups 2 for 1, Beg: 3 for 1 pullup/dip combo)
30 DB Push Press (40#/25#) – if equipment runs short use a bar
30 doubleunders
15 Thrusters 135/95 (Int: 95/65, Beg 65/45)
30 pullups
30 burpees
300 foot overhead walking lunges 45/25# plates (Int: 200 ft, 35/15, Beg 100 ft, 25/10)
 
– Make sure you set up your bar so that you can strip weight quickly from the cleans to the thrusters
Time cap: 35 minutes
– Scale rep count, movements, and weights appropriately but in general try to go by the RX’d/Int/Beg standards
 
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Cool down – easy 500M row, spend remaining time on the foam roller, inversion table, stretch bands, or LAX ball
 
 
 
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