Nate pictured above represented CFK at the CrossFit Games in 2010
Today’s WOD
3 sets of:
Min 0-2: Alternating lunges x 20 reps (10/leg) weight in front rack
Min 2-4: TGU x 3/arm (alternating)
Min 4-6: Plank x 60 sec accumulated time (Rx+ FLR with rings and feet elevated)
*start with the lunges, get the work done, rest, then move on to TGU, then plank…repeat x 3
+
7 min AMRAP
Burpee pull ups
Notes: 7 min of burpee pull ups?! It could be worse and just be burpees. If scaling with jumping pull ups, do 5 burpees, then 5 pull ups so you don’t waste the whole time transitioning on and off the box.
