WOD 5/4/09

100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45)
40 Back Extensions
30 Box Jumps
20 Deadlifts (135/95)
10 DB Clean and Jerk (35/55)

WOD Courtesy of Chris Stowe, US Navy EOD Tech. Hope you’re safe and sound out there, brother! I made a couple minor tweaksdue to equipment, but otherwise it’s all the same.

Sub parallete jump overs for double unders. Jumping pull ups are the RX’d. The rest is self explanatory.



Big Congrats to all NorCal CF Games Qualifiers! Way to kick ass in some seriously hard WOD’s and against some beasty competitors! A big shout to our local crews – CrossFit East Sac, American River CrossFit, and CrossFit Genesis for going down there and throwing down. A huge congrats to Justin Riley from CF East Sac who qual’d in 2nd place! Stellar work, brother!

3 thoughts on “WOD 5/4/09

  1. Clark Kent

    Just one round…right. No problem. This is probably one of the easiest WOD’s I’ve seen in a long time… GET SOME!!! You know I’m kidding, right….

  2. scott shaughnessy

    Death and Bonk are associated with me on these long WOD’s. Power output dramatically falls off. Ill be back tomorrow with vengeance.

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