WOD 02/08/11

Brian WODs

crossfit, fitness, gym, richmond, pull-ups
Today’s WOD:

Overhead Squat
MEx1

then

AMRAP 12:
2 Ring Dips
5 Jump Squats
10 Sit-Ups

Advanced WOD:

3 Rounds:
12 Kettlebell Swings (32 kg/24 kg)
500M Row
Rest 2 minutes between rounds

Rest 5 minutes

12 Thrusters (95#/65#)
30 Burpees

Rest 2 minutes

3 Rounds:
10 Deadlifts (225#/185#)
10 Low Ring Push-Ups

This is how you overhead squat like a man.