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Oregon CrossFit  Bend, Oregon

10-1 of pistols, and Pull Ups : )

by on Apr.24, 2012, under Workouts

Wednesday, April 25

WOD: 10-9-8-7-6-5-4-3-2-1 Pistols alternate legs(if you do not have pistols sub front squats with med ball), Pull ups(Dead HANG)

Challenge: Front Squat 3×5, gain 5#s from last week, warm up reps at 10 and 8.

Play: stretch


Extra: max rep kipping hspu, max rep kipping dips. 1 attempt at each

WOD: “Super Fran” 21 Thruster 95/65, Pull up, 800m Run, 15 Thruster/Pull ups, 400m run, 9 Thruster/Pull up

Challenge: 3x max reps at 225/135# CLEAN(Squat clean if needed), warm up good before these attempts. IF you feel beat down or I have instructed you to not power clean, row 1000m, max effort.

Play: Foam roll

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