WHITEBOARD – 17 March 2011
Mobility WOD– Do it sometime during the day prior to and after the workout
Run 1 Mile
Rest 5-10 Minutes then:
2 Rounds of:
Notes: The mile run is a measurement, so don’t sandbag it to be better at the WOD after. Remember for the rep scheme you do 2 reps of each movement, then 3 of each, then 5, and then rinse & repeat.
For the rope pull-ups, use the white rope hanging from the pull-up bars and 1 hand on each strand.
For a sub for the pull-ups, pick a vertical pulling movement (bar pull-up, towel pull-up, gravitron pull-up, band pull-up) that is challenging. You should only be sure you can do the 2 & 3 straight and the 5 should be iffy.
Big shout out to Paul Dedik for finishing up his first WOD of the Crossfit Games as well as Kevin Olds for entering the 500lb deadlift club!