Thursday, March 15, 2012

Friday plus Games WOD prep for Saturday

Simi with about 70% of body weight overhead

For Saturday and Sunday's CrossFit Games WOD:

An analysis of the 12.4 WOD , average Karen time, rests and sets, strategy.  Also a ton of links to help your technique.

MWOD - good positioning to save your shoulders for the muscle-ups.

The WOD show from

Dumbbell Press 3-3-3-1-1-1

One round for time
40 Squats with body weight
Row 1000 m

In other words, 40 low or high bar back squats with your bodyweight in total weight.  We tried this Tuesday morning and suggest 40-60% of 1rm. Fun!

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