As I stated in yesterday's post, I made up the WOD from yesterday.
CrossFit WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo dead lift high pull 95 pounds, 21 reps
Pull-ups 15 reps
Rick's WOD
Ultimate Two Minute Shoulder Warm-up - See 2/6/09 post for video
3 X CFWU minus pull ups and dips. I performed the overhead squats using the 45 lb Olympic bar
CrossFit WOD as rx'd
4 rounds plus 13 sumo dead lift high pulls.
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