WOD 12/01/10

Brian WODs

crossfit, fitness, gym, richmond, rva, keg carry
Today’s WOD:

Clean and Jerk
MEx1

then

5×1 @ 90% of your MEx1

then

500M Row
50 Double Unders
400M Run
50 Sit-Ups

Advanced WOD:

Bench Press
5×5… +15

then

3xME Handstand Push-Ups

then

10-9-8-…-3-2-1
Double Unders
Toes to Bar

Each set must be unbroken. If you break a set, the set starts over.

Night vision in the alleyway with weighted logs and kegs means this is serious business.