Day: September 14, 2011

2011-09-15 WOD

Post author By CrossFitMGM
Post date September 14, 2011

Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups

Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups

Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar

Tags Clean, Pushup, Row, Squat, Toes to Bar

"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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