Thursday 110224 WOD

Congrats to Pepperdine University on-rampers, who will complete their introduction to CrossFit Series today!  This week they will be post-testing; on Tuesday they retested their intro scores for shuttle run, max rep pull ups, max rep push ups, 500m row, and as you see in the picture below: standing broad jump.  Today they will complete their introductory WOD: 3 rounds for time of 200m run, 21-15-9 reps of ring rows, push ups, squats, 200m row.  This group of 12 was not only a part of the On Ramp at CrossFit Malibu, but also a pilot research study group from the Sports Medicine Department at Pepperdine interested in doing more research in the area of fitness, cognition and health.  Once again- congrats OnRampers… look forward to having you as members of CrossFit Malibu.

Thursday’s WOD
Five rounds for time of:
5 Muscle-ups
50kg/35kg Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups/Scott-ups
Post times to journals/chalkboards.