2009-12-09 UGS WOD

Post author By CrossFitMGM
Post date December 8, 2009

3 Rounds
1a. 10 Handstand Pushups
1b. 5 Rope Climbs

4 Rounds
2a. 40-30-20-10 KB Rows
2b. 40-30-20-10 Ring Pushups

3 Rounds
3a. 10 Weighted Pullups
3b. 10 Weighted Ring Dips

3 Rounds
4a. 10 Med Ball GHDs
4b. 200′ Farmers Walk

Tags Dip, Farmer's Walk, Pullup, Pushup, Rope Climb, Row, Situp

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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