WOD: 11-26-13

by: Gino Escalante in: WODs
25 Nov



GS: 12 min AMRAP of:

30 seconds of:

Ring Row
Ring Dip

90 seconds Alternating Leg Hollow Hold

1: 4 min AMRAP of:

5 Deadlift (225/155)
6 Over the Box Jumps (24/20)

Rest 2 minutes

7 min AMRAP of:

10 Deadlift (225/155)
12 Over the Box Jumps (24/20)

2: For time:

10-1 Deadlift (225/155)
10-1 Over the Bar Burpees

4 min cap

Rest 2 minutes

4 rounds for time of:

8 Handstand Push Ups
1 Power Clean (225/135)
1 Hang Power Clean (225/155)
1 Front Squat (225/155)

7 min cap


Well, that doesn’t look fun…

If the first thought that pooped into your head rhymed with:  ”Shmit that’s heavy!”, please be aware that you have options.  You do not have to perform the WOD at those loads.  You do not have to stare at your bar as times passes and your temper rises.  You do not have to think that the workout was too hard or too heavy.  You can just scale the loads whilst you challenge yourselves in a manner that will be both beneficial and appropriate.  It would be to your advantage to put on the weights that will be better you, not frustrate you.  Just leave the big weights to the actual CrossFitters and you’ll be fine.

See what I did there?,





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