WOD
Push Jerk
3-3-3-3-3
Met Con
20 KB Lunges (1x only. KB held to chest like Goblet Squat)
20 Goblet Squats(1x only)
As Many Laps As Possible:
Uneven Farmers Carry 1 KB/1 DB (Different Weights)*
400m Run
*1 lap = 1 length of mat
Athlete must determine proper time to go run the 400 m in order to finish this wod greater than 7:40 and less than 8:20. Finishing before 7:40 will result in 20 burpee penalty. Finishing after 8:20 will also result in 20 burpee penalty….so choose wisely!!!!!!
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6 Comments to "Friday 3/4/11 CrossFit West Houston"
Ryan H says:
March 3, 2011 at 10:57 pm -
Just to further clarify, your score is the number of farmer’s carry laps completed. Your finishing time only determines whether you receive a 20 burpee penalty which would be assessed after the WOD. Good luck!
Mel V says:
March 4, 2011 at 9:37 am -
In other words, BRING A WATCH people. 😉
Lance O. says:
March 4, 2011 at 9:37 am -
Loving the creativity on these WODS! I almost mistimed my run, left in plenty of time then was afraid I would be early, slowed up a bit and ended up coming in with 2 seconds left…. Dodged the Burpee Devil for once!!!! 225# Push jerk.
Ordie says:
March 4, 2011 at 9:47 am -
Math @ 5 a.m. almost got me, came in 4 or 5 seconds short of burpee time
PR on the PJ 175#
this week has been a lot of fun Ryan.
Reese says:
March 4, 2011 at 10:10 am -
PJ: 135#
Great MetCon to help get rid of that soreness in your legs for the weekend!
AB says:
March 4, 2011 at 5:37 pm -
Uhhh watches aren’t allowed Mel. Cheater