New Exercise for Today

We are going to do the Saturday WOD for Monday's Workout. For all those that came on Saturday don't worry I'll have something else for you to rip. The reason why we are repeating this workout is that it caught me by surprise and I think I stumbled upon a really good hit that I want everyone to try.

Tech: Box Squat 5x2

Wod:

10 rounds:

bar starts on the ground, you squat clean it up, jerk it overhead and then put the bar on your back. You will then step up onto a 20" box with one leg come to full extension and do the same with your other leg. Drop the bar and then do 5 burpees.

5 min break

3 rounds:

30 jumping pullups

30 jumping ring dips

30 jumping squats

This video is of Andy Swartz of CrossFit Vancouver during the 2009 CrossFit games. Sorry for the shit camera work.

The Monk 2009 CrossFit Games WOD 3 from CrossFit Lions on Vimeo.