WOD 12/30/10

Brian WODs

crossfit, fitness, gym, richmond, rva, press, girls
Today’s WOD:

400M Run

4 Rounds:
15 Deadlifts (185#/115#)
15 Push-Ups

400M Run

4 Rounds:
15 Deadlifts (185#/115#)
15 Push-Ups

Advanced WOD:

CrossFit Total
Back Squat: MEx1
Press: MEx1
Deadlift: MEx1

Score is the combined weight moved successfully.

Last completed on 09/30/10.

Advanced guys: We haven’t put a lot of time into the slow lifts lately. Look at this more as a workout, and try to shoot for a PR total. If you get a PR in any single lift, awesome. But don’t sweat it it you don’t. We’ll be beginning a Oly/Squat cycle in a couple weeks. I want everyone following the Advanced programming to 1) Come to the Advanced time slots and 2) Not start early on the lifting. If I can’t watch you guys early in your warm-ups and drill technique as a class, you’re not going to get much out of this next cycle.