1/9/2009 WOD

CrossFit WOD - Front Squat 5-5-5-5-5 reps

Rick's WOD
CrossFit Warm Up (CFWU) X 2 warm up (click here)

5 X 95, 5 X 105, 5 X 115, 5 X 125, 5 X 135 - Stayed light not real sure where to start or how to increase. Still need to work on form.

Finished with heavy leverage squats - 2 X 200, 2 X 250, 2 X 290, 5 X Deep 200 singles

Britni's WOD
AM - 10 X 5 assisted pull ups - alternating between box jumps & bands
- 10 X Max hang time from pull up bar

PM - CFWU X 1
- 5 X 45 WU, 5 X 55, 5 X 65, 5 X 75, 5 X 85, 5 X 95 - She did a real good job on the squats.
Brit will feel it tomorrow.