2011-01-06 WOD

Post author By CrossFitMGM
Post date January 5, 2011

Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Sandbag Shoulders

Four Rounds
2a. Max Pushups
2b. 12 KB Swings

Four Rounds
3a. 100′ Tire Drag
3b. 10 Sledge Strikes

Tags KB Swing, Press, Pushup, Sledge Strike, Snatch, Tire Drag

"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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