Cary CrossFit WOD 6.29.11
First Official Workout on New Pullup / Squat Rig!
Power Clean: 5 x 2
Clean Pull: 2 x 2
Kipping Pullup Practice (4-5 sets of 2-3 for rhythm)
3 x 40m Overhead Walking Lunges (carry plate OH)
at each end do 10 clap pushups
Squat / Pullup Challenge:
As many rounds as possible in 8 minutes
Front Squat: 3 reps (men @ 154; women @ 120)
Pullups: 6 reps
