CrossFit Kingston: WOD Thursday August 25/11

Weighted Pull Ups 5 X 3
Pendlay Row 5 X 5

A - 4 Sets
Pistols X 5 (Each Leg)
rest 30 seconds
Handstand Push-Ups X 10
rest 30 seconds

B- 50 Burpees for time

C - 20 "Around the Worlds)

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Thursday August 25/11

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