2011-02-03 WOD

Post author By CrossFitMGM
Post date February 2, 2011

Five Rounds
1a. 5 KB Windmills (each)

Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows

Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps

*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats

Tags Lunge, Rope Pull, Row, Squat, Windmill

"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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