WOD 022609

Today I thought I'd change our workout programming since everyone is on a different workout schedule. Option A will be the WOD most people will do. Option B will be the CrossFit main site WOD (aka ".COM WOD"). Option C is a WOD that was missed during the week or rest day. For those of you that do the WOD's at home or at the gym, keep in mind that the WOD's can be scaled down to your fitness level, however, the intensity is always at 110%. 3-2-1 GO!

WOD Options:

A: "Tabata Fran"
Complete 2 alternating Tabatas of thrusters (M:95#/W:65#) and pull-ups. A Tabata is 20 seconds of work/10 seconds of rest. This workout is 16 rounds of work. You will alternate movements every round. 20 seconds of thrusters, rest, 20 seconds of pull-ups, rest, etc. Your score is total reps for the whole workout. It sounds like a lot, but really, you are only working for a total of 5:20. No problem right?

After the workout, rest five minutes then complete the following at your own pace:
-30 Abmat sit-ups
-30 back extensions
- Hold an L-sit for a total of one minute

B: ".COM"
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

C: Make up a missed WOD or rest day.