2011-01-25 WOD

Post author By CrossFitMGM
Post date January 24, 2011

Five Rounds
1a. 5 Turkish Getups (each)

Four Rounds
2a. 100′ Overhead Lockout Walk/Lunge
2b. 20 Slam Ball

Three Rounds
3a. 30 Sledge Strikes
3b. 10 Hip Extensions

Tags Hip Extension, Lunge, Slam Ball, Sledge Strike, Turkish Getup

"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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