Tuesday, September 15, 2009

091509 WOD

Warm up:
1000m row
50 double-unders (200 singles)
(start with double-unders if rowers are in use)

21 KB swings*
12 pull-ups
3 rounds for time
*if you want your name on the board you HAVE to do the CrossFit standard "American" swing. Please see the video below for a demonstration.

100 ab-mat sit-ups for time

1 comment:

  1. I notice that annie arms are fully extended at the top. I assuming this is the King Crossfit Standards.