Monday 120910 Tabata Sets of 6

CrossFit: All are welcome.  AC was welcomed with hugs (he didn’t say anything about kisses) last week at San Francisco CrossFit.  Kristin and I were met with 20/10# medicine balls at CrossFit Norwalk in CT (no hugs nor kisses, but smiles and handshakes) for a running version of Karen.  While nobody guarantees friendliness at any given CrossFit gym… we DO guarantee fitness… and as you get out there and try out other boxes, you will typically find that owners and members are a friendly bunch of people who respect the fact that you are showing up and working hard.  Especially if it is on your vacation.

Kelly- the mobility guy- and AC.  BFFFs:  Best flexible friends forever.  

Monday’s WOD: 7, 9, 10am and again at 4 and 5pm. Strength class at 6pm.

6-Round Tabata Sets (20 seconds on, 10 seconds off) for max reps of the following movements:

Wall Ball Shots (20/14#)

-2 minute rest (and record only max reps for all 6 sets)

One arm dumbbell snatch (40/25#, switch arm each set)

-2 minute rest (and record only max reps for all 6 sets)

Power push ups (to a 20kg plate)

-2 minute rest (and record only max reps for all 6 sets)

Double unders (no singles- use as skills practice)

Post total reps for all 4 movements to journals/chalkboards

*order of events may change due to conditions; regardless, all rounds of each individual movement are to be completed before rotating to next movement