''CrossFit Games Qualifier WOD: Week 4'' (04.15.2011)

We have power again, normal hours are back on today.

Warm-up Drills (04.15.2011)

Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''CrossFit Games Qualifier WOD: Week 4'' (04.15.2011)
Complete as many rounds and reps as possible in 10 minutes of
60 x Bar-facing Burpees
30 x Overhead Squat (120/95lbs)
10 x Muscle-ups

Post reps/rounds completed to comments.

Skill Development (04.15.2011)
4 Rounds at your own pace of
15 x Toes-2-Bar or Knees-2-Elbows
15 x Hip and Back Extension
Handstand Hold for :20 or Walk 20 feet

Mobility WOD

CrossFit Endurance Rest Day (04.15.2011)


Mtn Rob said...

23:15 1 rnd

Anonymous said...

1 Round @23:25
OHS 45#
pullups+ring dips=muscle-ups

thammond18 said...

CFG Qual Week 4...16:50
w/120# and pullups/ringdips


Colby said...

CFGs qual week 4: 25:32
W/ 120# pullups+ring dips