WOD 28/9/06

Come test your metal at a Saturday Week End Work Out
Queens Pk 0800
Contact
andrew@crossfitsydney.com.au

Crossfit
Controlled Attrition



"Cindy"
20mins for Rds (Count how complete and partial Rds you can achieve within 20mins)
1Rd =
5 Chin Ups
10 Push Ups
15 Squats

OR

"Mary"
20mins for Rds
1Rd =
5 Hand Stand Push Ups
10 Alt Pistols
15 Chin Ups

Record Rds and fractions of Rds

Warm Up
Treadmill
10min
Incline 15
Striding pace

Add Ons
Front Squat
5x5

Windmills : KB Or DBs
Low Reps for Form