CROSSFIT PAMPA: .com Mashup

Inspired by the Crossfit.com wod

Strength / Skill: Zots Press 5-5-3-3-1-1-1

WOD:
20 minute AMRAP:
15 Box jumps 24/20#
9 Dumbbell thrusters (pick your weight)
1 rope climb 15'

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

Friday, January 9

.com Mashup

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