CROSSFIT PAMPA: 11.4

Strength wod: weighted pullups 3-3-3-3-3

Then...

From the CrossFit Games Open 2011, wod #4.

10 minute AMRAP of:

60 bar-facing burpees

30 overhead squats (120/90#)

10 muscle-ups

Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Gym pic

Quick Info

Thursday, December 26

11.4

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