Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
W/ Whitler @ station. Whitler was arguing that situps when you bring your butt/hips off the ground doesn't count as a situp. Crossfiters are about getting work done...acomplish a goal by whatever means possible!!
FxD / T = WORK!!
Pullup: 12,12,10,8,6,5,5,6 = 64
Chris: 41
Pushups: 21,15,15,10,10,11,10,9 = 101
Chris: 115
Situps: 17,16,14,13,12,11,12,11 = 106
Chris: 91
Squats: 16,18,19,17,16,14,14,14 = 128
Chris: 135
Blaine Total: 399
Chris Total: 382
Felt good other than the pushup grind.
WOD's to make up:
1. Francoretastic
2. Five rounds for time of: (Waiting for Dave on this one)
2 pood Kettlebell swing, 30 reps
30 Burpees (Going todo 34 for my age)
30 Glute-ham sit-ups (Same here)
3. Front squat 3-3-3-3-3 reps
4. Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
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