January 23 2012

Skill: Kipping progressions

WOD: “Broomstick Mile” (compare to 13.8.12)

All movements are performed with a dowel

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Power Snatch
400m Run

For time

In honor of Dr Martin Luther King, who’s birthday is being celebrated in America this week. As appropriate in CrossFit as it is in life:


Comments

  • Alex — January 23, 2013

    15:48

  • Cath — January 23, 2013

    15.50 – was injured last time we did this WOD – but it felt faster

  • Tau — January 23, 2013

    I bled for my box, Watakere Crossfit.

  • Tau — January 23, 2013

    Oh 20 minutes, so very slow.

  • Mel — January 23, 2013

    13mins 23sec

  • Mel — January 23, 2013

    and i ran the whole thing for the first time… In your face hamstring!!! mwhahah

  • Leichelle — January 23, 2013

    Am in Chch, did this at home with a manuka rakau took 20 mins guestimated the 400m – must have been a longer distance haha yeah right!

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