WOD 01/31/11

Brian WODs

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

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

Last completed on 12/30/10 by the advanced class. There is further back linking in today’s link.

Advanced WOD:

Snatch
4×2 @ 80%

Back Squat
4×2 @ 90%

then
15-14-13-…-3-2-1
Pendlay Rows (155#/95#)
Knees to Elbows

Gym Rule: Do not drop unloaded barbells from overhead, shoulders, waist line, anywhere, period.

Why? First and foremost, barbells are expensive and we all need to respect the equipment. You can drop the bars if they have rubber plates loaded on them ONLY. Our bars are supposed to spin when we do dynamic lifts. When they get dropped and make that horrible clattering sound puppies die and the bars get warped such that they don’t spin fluidly. No spin = sad lifter. You may now consider yourself warned. If the abhorrent behavior continues, penalties will be assessed.