12
26
2013

Uncommon WOD – 122713

CrossFit 1.0 Fitness Workout of the Day A. Three sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 45 seconds Alternating Lateral Lunges x 8-10 reps each leg @ 2010 Rest 45 seconds B. 4 rounds of: 10 Deadlifts 10 Front Squats 10 Burpees CrossFit 2.0 Performance Workout of the Day A. Four or Five sets of: (Full or Power) Clean x 1.1.1 (rest 10 seconds between singles) B. 4 rounds of: 10 Deadlifts 10 Front Squats (165#/115#) 10 Burpees *Court...

12
26
2013

Uncommon WOD – 122613

Fitness & Performance Workout of the Day A. Four sets of: Front Racked Alternating Reverse Lunges x 8-10 Reps @ 10X1 Rest 90 seconds Weighted Pull-ups @ 2110 Rest 90 seconds B. For time: 40 Wallballs 20 Pull-ups 30 Wallballs 15 Pull-ups 20 Wallballs 10 Pull-ups 10 Wallballs 5 Pull-ups *Courtesy of CrossFit Invictus