WOD 29 November 2013

29 Nov

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Level 2

Overhead squat – 10 minutes to find a heavy single

Muscle up drills

Pull ups 5-5-5 (weighted or partner assisted, no bands)

Every minute on the minute for 10 minutes:
3 overhead squat (70% of earlier single)
5 burpee tuck jumps

Level 3

Clean pull 5-5-5 (80%)

100m row x 5, 1 minute rest

Muscle up 5 x 3-5 unbroken

Every minute on the minute for 10 minutes:
3 overhead squat (60/42.5kg)
5 burpee tuck jumps

Links & News

The air squat with Chris Spealler.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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