Thursday, December 27, 2012

WOD

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps
Post time to comments.
ToroGrandeNovHQ064_201211BS_th.jpg
Enlarge image
What cues would you use with this athlete?

"In-Season Training: The Critical Difference" by Bill Starr, CrossFit Journal article [pdf]

WOD Demo with CrossFit Zurich - video [wmv] [mov] [HD mov]

2 comments:

Mike Livergood said...

15:54 1 round rx'd

JK said...

1rd of: 400m row, 15 kP-U, 15 reps of FS @ 65#,
15KtC, 15reps of Power Cleans @ 65#
(did WOD on 27 Dec 2012, just slow @ posting)