WOD

Tuesday

CrossFit 5885 - CrossFit

Warm-up

Arm cirles: 50 small fwd/50 back, 50 large fwd/ 50 back

3 rounds:

30 Stationary OH Lunges 10-25# plate

20 weighted sit ups

10 weighted jump squats

Then choose either "Beast 12" or "Dobogai" and get set up for the WOD.

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Dobogai (Time)

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here

Metcon (No Measure)

Accessory work:

50 ghd situps

50 ghd back extensions

50 reverse hypers

15x10 calorie row @ max effort, 30 seconds rest

Back squats

8-6-4-2-2-2 @ 60%, 70, 80, 90, 90, 90

ROMWOD

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