Workout of the Day (WOD)

Thursday 8/8/13

Remember, this Sunday will be an Olympic Lifting class from 9:30am-11am with Coach Marcos.  11am will be our regular Sunday class. 

Also, this Sunday at 11am will be Rob's last class then he is heading east to attend graduate school.  Some of his favorite movements in a WOD are deadlifts, kettlebells, toes to bar, pistols, burpee box jumps.....wait I may be getting some of those wrong but I'll put together a good WOD to send him off :-)

Rob during the 2013 CrossFit Open.  That's his happy to be WODing face. 

Rob during the 2013 CrossFit Open.  That's his happy to be WODing face. 

Strength:  Deadlift Week 1
5 Reps at 59%
5 Reps at 68%
5+ Reps at 77% 

WOD:
  4 rounds for total time (of runs) and reps: (yes write up two scores on the   board that will look like this:  8:45/88 for the time you ended the wod and grand total V-Ups)

Run 400m (all out)
Max Effort Unbroken V-Ups
Rest 2:00 between rounds(self timed).

*Notes: There should be zero rest at the finish of each run. Each run   effort should be all out, and at the finish of each run there should be no   wait or rest before beginning each max effort set of V-Ups.

I should have done all the instruction competition videos with no shirt on like these guys. 

Oh, you want to video tape me while asking me a question.......one moment while I take off my shirt.  Maybe I'll try that at the office tomorrow during my meetings.

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