082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]