2011-11-30 WOD

Post author By CrossFitMGM
Post date November 29, 2011

Daily WOD
Kipping Pullup Practice

Four Rounds
1a. 3 Skin the Cats

Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridges

Two Rounds
3a. Plank Hold Progressions (10-30 seconds each)

Skin the Cat

Details at GymnasticsWOD

Hollow Rocks

Details at GymnasticsWOD

Bridges

Details at GymnasticsWOD

Mobility WOD

Tags Hollow, Plank, Pullup, Skin the Cat

"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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