Video courtesy of Rogue Fitness. This is a great movement to add into your rotation. Really great to bring up your bench. Also, should you be in a gym with limited equipment, this is easy to accomplish.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Box Jumps (30/24)
For this WOD, start with 10 Burpees, then 10 Box Jumps, then 9 Burpees, then 9 Box Jumps, etc.. until you get all the way through 1 Burpee and 1 Box Jump.
pic courtesy of CrossFit Forbidden. If you have not signed up for the Desert Warrior Series yet, there are still some spots open in the Intermediate Division. The Event goes down next weekend! Click on the pic to go to the registration site.
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares
Three rounds of:
15 Burpee pull-ups
Run 800 meters
If you’ve got a 20/14 # vest or body armor, wear it.
Time to re-test your Oly Skills! If you have been hitting the Snatch Pulls, Snatch Complexes, and C&J complexes every week and all the other work, you should feel more confident hitting a heavier weight today. Go for it!!!!!
Only a couple more weeks until the Desert Warrior Series Throwdown! Be there! CLick onthe pic to go to the registration page.
55 Double Unders
45 Wall Balls (20/14)
35 Deadlifts (155/105)
25 Pull Ups
10 Cleans (155/105)
5 Shoulder to Overhead (155/105)
Cash Out: 55 Cal Row
Time Limit: 13 Min
For those doing the Desert Warrior Series, this may or may not be one of the WODs you’ll see at the comp. Goal is to not come out of the gate too fast. You have a lot of work ahead, and don’t want to be gassed right after the DUs. But, don’t take long breaks in between movements. Also, if you are not able to finish the row before the 13 Min time cap, the tie breaker is the time you finished the reps from the WOD.