Friday 01/02/2009

WOD: Navy SEALs CF WOD
"Badger"

50 Back Squat (body weight)
2x sandbag carry up and down 3 flights of stairs and 100m walk
40 Dead lift (body weight)
2x rope climb "hands only"
30 Bench press (body weight)
2x 400m sprint
20 Cleans from the floor (body weight)
1x 3 min wall sit
10 Push Jerk (body weight)

Notes: This workout is Alex's New Years Day workout at USCrossFit. He credits the workout to Marcus " Badger" Dedina of CrossFit Oahu who made him do it on his last day at CFO before joining USCrossFit as head coach. Scale weight and modify as necessary if equipment limited. If no sand-bag or stairs, you can hold two 30 pound dumbbells at chest height and step up onto a 10" object 40x and walk 40 paces. This will equal 1x. If you don't have a rope to climb then do 20 dead hang pull ups.

Weight used: 115# for all exercises; 65# for shoulder press (sub for bench press, since we don't yet have benches).

Time: 37:09

WOD
21-15-9 reps of:
Clean and Jerk (95#)
Barbell Rollout
Pullup

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Random Fact of the Day:
According to suicide statistics, Monday is the favored day for self-destruction.