Chikara WOD
2min on/2min Off:
10 Wall Ball
5 TTB
Row
5 Burpee
5 Box Jump w/Step down
1-Arm Farmer's Carry
Rest 5min
x2
A1. Deadlift 3-5 reps; rest 1:30
A2. Weighted Dips; rest 1:30
x3
B. Run 400m
10-9-7....3-2-1
Push-up
KB Swing
Sit-up
Run 400m
A. Work up to heavy 3 Thurster
B. "Jackie"
1000m Row
50 Thrusters (20kg)
30 Pull-ups
...
Mainsite WOD
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130420.
Malcolm Blue.
"Kids And Bar Muscle-ups" video [wmv] [mov] [HD mov]
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