Monday 2-4-13

Warm Up CrossFit Warm Up  SKILL Weighted Pull Ups WOD Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted Pull-Ups, 20 reps  After Bash 7X5 Weighted Push Ups ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up CrossFit Warm Up  SKILL Rowing – Catch Position WOD Four rounds, each for time of: 50 ft Walking lunge, carrying 30 pound dumbbells Hand-Release Push Ups, 30 reps 500m Row Rest 2 min between Rounds  After Bash EMTOM – 5 Min: 5 Weighted Pull Ups  ———————————————————————————————————    Travel WOD Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells Tuck Jumps 30 reps Bent over row (heavy), 20...