WOD 10.29.14

Main – CrossFit

Warm-up

Escalation (No Measure)

10 Push-ups

Run 100′

20 Push-ups

10 Squats

Run 100′

20 Squats

10 KBS

Run 100′

20 KBS

10 Pull-ups

Run 100′

20 Pull-ups

Batman

Samson

Weightlifting

RDL (Tight Grip, not Snatch – 4 X 8 )

Romanian Dead-Lift
Keep the arch in the back (lordosis), if your back has been sore lately, then DO NOT lower to the floor each rep.

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cool Down

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