January 24th, 2017


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.



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