WOD 1.20.15

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Weighted Pull-ups (10 RM Weighted Pull-up, work up with sets of 5)

Bent Over Row (10 RM work up in sets of 5-7)

Metcon

GI Jane (Time)

100 Burpee Pull-ups

Do a burpee, then jump and pull-up. You do NOT have to come to a complete rest before pulling up. (use the momentum)

Ideally you will have the pull-up bar 8″ or more over your reach.

Greg Amundson “The Original Firebreather” Example – http://media.crossfit.com/cf-video/CrossFit_AmundsonGIJane.mov

Cash Out

10 Increasing height box jumps. Don’t go for a max, just add some height for 10 jumps.

Cool Down

foam roll and stretch shoulders. Rig and PVC.

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