WOD 01/13/11

Brian WODs

crossfit, fitness, gym, richmond, sandbags
Today’s WOD:

3-3-3-3
Weighted Pull-Ups

3-3-3-3
Weighted Dips

then

200M Farmer’s Walk (24 kg/16 kg)
200M Body Weight Carry (Load a barbell with your body weight and carry it in the back squat position)
200M Bear Crawl

Advanced WOD:

15-10-5
Deadlift (275#/185#)
Dead Hang Pull-Ups
Rest 3 minutes
2K Row

Gloves for your hands are recommended for the bear crawls!