2011-04-21 WOD

Post author By CrossFitMGM
Post date April 20, 2011

Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs

Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups

Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls

Tags Clean, Hip Extension, Lunge, Pushup, Rope Climb, Slam Ball

"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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