w/u:
500m Run
3 Rounds:
10 Squats
8 Pullups
6 Ring Dips / Pushups
4 Broad Jumps
Tech: Reverse Tabata L sits
AMRAP 20 MINUTES (1 Min. Rest between rounds)
8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift
Select LIGHT WEIGHT (so that you don't put it down during set) (#65/45)
This is a Randy Couture special. I got this courtesy of CrossFit Delray Beach, Marrissa sister Sarah gym in Florida. I thought it might be fun to see how we stack up against them on this WOD. http://www.crossfitdelraybeach.com/
I will see if we can compare with them at end of day tomorrow and post our top scores.
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