9-24-12
SWOD:
Deadlift 3 sets of 3 reps (3x3)
2-3 min rest between sets
use 85-95% of 1RM
* If you are unfamiliar with the DL, use light weight to work on your form. Error in judgement WILL cost you.
DWOD:
As many rounds as possible (AMRAP): in 12 minutes
5 bar muscle ups
7 burpees
9 squats
Big dawgs: As Recommended (Rxd)
Pack: AMRAP in 10 min
Puppies: AMRAP in 10 min
* If unable to do a bar muscle-up, complete 4 pull ups + 4 dips for every one MU.
Congrats to USCG for getting CrossFit Overtorque launched! I hope to stop by occasionally.
ReplyDeleteDid today's DWOD and got some nice palm blisters from the bar MU
As Rx'd 7 rds
Doc Crosby