2011-09-29 WOD

Post author By CrossFitMGM
Post date September 28, 2011

Four Rounds
1a. 3 Hang Squat Cleans
1b. Max Plank Hold

Three Rounds
2a. 6 Double KB Cleans
2b. Max Hollow Rocks

Three Rounds
3a. 10 Box Jumps
3b. 10 Weighted Situps

Tags Box Jump, Clean, Hollow, Situp

"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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