WOD – 12.16.2012

I took two different WODs from the main CrossFit website for today’s workout.

Squats to overhead squats
PVC pullovers
Band work to stretch the lats
Band work to stretch the hips – lateral lunges with a squat
A few situps and pushups to get ready for WOD #1
Kip swings

WOD #1
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

WOD #2
4 RFT:
100 50 pound Dumbbell snatch, 10 reps
200 foot Sprint

I was killing the tabata workout until I got to the pullups…I struggled with the pullups. After the situps I almost felt like my abs were going to cramp!

The dumbbell snatch I made easy since I had already been at the gym for about 45 minutes. I did 4 rounds in 3:50. I want to do it again but next time I will go heavier.


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