CrossFit 42 South

WOD: Friday


Do you want to be able to do more pull ups, push ups, dips, Handstand push ups etc? If you are like most people and want to become BAD ASS at the simple yet effective body weight gymnastic movements check out this article from Lift Big Eat Big about "Greasing The Grooves". ;Anyway here is the article have a read and watch your GOATS become your Strengths in no time.. ;http://www.liftbigeatbig.com/2011/12/greasing-groove.html


Strength

15 minutes to establish a 5rm Deadlift

Note- Warm up correctly and don't waste your energy on all the submaximal efforts. Warm up, do a few doubles to get a feel at the weight then start your 5rm testing..

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WOD

3 rounds for time of: 15 Thrusters 42.5 kg (30kg) 15 Pull-ups 400 m Run Post total time to comments

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Post results to ;BTW

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