Warmup:
2 rounds of:
200m Row
10 Push ups
5 Pull ups
5 Box jumps
20 Double-unders

WOD:
For time:

1000m Row, then straight into:
3 rounds of:
12 Overhead walking lunges (95 lb./65 lb.)
12 Burpee box jumps
3 Muscle ups

Post time to comments.

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Tip 518: Include Full Squats in Your Training To Run Faster & Improve Endurance, Charles Poliquin
*As if you needed another reason to squat…..Do full squats to run faster, prevent injury, and improve your endurance.

Why compete in the Open?, CrossFit Games 2013
*Registration for the Open begins next week! The first WOD will be at the beginning of March!

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Post thoughts to comments.

Media:
Tuesday WOD, January 22, 2013

8 thoughts on “Tuesday WOD, January 22, 2013

  • January 22, 2013 at 7:54 am
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    15:22 rx’ed. Getting a little better every day.

  • January 22, 2013 at 9:06 am
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    12:52 – Lunges were tough after thew row/

  • January 22, 2013 at 9:36 am
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    15:23 – used blue band for bar muscle ups. Lunges were tough…24″ box

  • January 22, 2013 at 10:16 am
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    off by one digit – 12:51

  • January 22, 2013 at 8:00 pm
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    10:29 burpee box jumps are my new best friend.

  • January 22, 2013 at 8:10 pm
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    20:13– still learning muscle ups but I think I got the movement pattern down now.

  • January 23, 2013 at 10:34 am
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    16.45
    3:28 row
    95# lunges
    Red band bar MU’s x 5 each round

  • January 24, 2013 at 5:30 pm
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    13:21
    No rowing machine, so I ran 1200m.
    This is one of those weeks where everything seems twice as hard…

Comments are closed.