12.12.2009


Dodgeball
W.O.D. 12.13.09


AMRAP in 3 minutes:
3 Power Clean 155/105 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.


Video:
"Lower Body Maintenance" by Kelly Starrett, CrossFit Journal preview video ... [wmv] [mov]

Quote:
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
-Greg Glassman

Results:
Steve 10
Kit 18
Vic 17
Jerry 13
Megs 18
Liz 15
Christina 15
Earl 15
Cate 18
Aimee 21
Sam 21
Swine 19
Plentus 17
Ditty 9
Jamie 15
Beth 15
Lisa 15
Jen S. 13
Sarah 13

3 comments:

  1. Interesting article for the expert runner,Tim and Chris!
    http://sportsci.org/jour/0103/mw.htm#_Toc535425249

    ReplyDelete
  2. Very cool thanks M- Good read and one to add to the file for some background scientific info.

    ReplyDelete