Day: November 15, 2011

2011-11-16 WOD

Post author By CrossFitMGM
Post date November 15, 2011

Daily WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers

Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows

Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps

Mobility WOD

Tags Mountain Climber, Pushup, Row, Situp, Sledge Strike, Squat

"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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