WOD: Saturday, December 14, 2013

(A) 10 Minutes of Bar Work (work on 1 or 2 of these gymnastic skills)

  • Kipping or Strict Toes to Bar
  • Kipping Pull-Ups
  • Pull Overs
  • Bar Muscle Up

(B) Find a 5 Rep Max Back Squat in 16 minutes

(C) 3x5 Pause Back Squat in 10 minutes, as follows

  • 1st Set @ 85%, pause for 1 second in the hole
  • 2nd Set @ 80%, pause for 2 seconds in the hole
  • 3rd Set @ 75%, pause for 3 seconds in the hole

(D) For Time, 14-12-10-8-6 (10 minute time limit. Scale accordingly)

  • Pistols (Sub: 2x Jumping Lunges >> 2x Jumping Air Squats >> 2x Lunges >> 2x Air Squats)
  • Toes to Bar (Sub: V-Ups >> Butterfly Sit-Ups >> Sit-Ups)
  • Why the time limit? I want you to scale to movements that allow you to move fast (high intensity).

(E) CROSSFIT OPEN ATHLETES: TODAY IS ICE BATH DAY

Donna. Happy Pull-Ups. Photo by Rafael Vega