4/3/13 – Wednesday

Written by josequan. Posted in Fitness

 

2008 CrossFit Games Champion Jason Khalipa

WOD

A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111 (Get as horizontal as possible. Make it difficult)
Rest 2 minutes

B.
For time:
Run 1200 Meters

followed immediately by . . .

Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Toes to Bar x 10 reps
Double-Unders x 50 reps
Handstand Walk x 15-20 Meters

B.
Take 15-20 minutes to build to today’s heavy Snatch

C.
Run 2-3 Miles @ 80-90% effort
– OR –
Row 4-5k @ 80-90% effort

 

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