Don’t take my word for it, you can see from the smiles on their faces they enjoyed this one!

Our warm up consisted of 10 box jumps, 10 swings, 15 box jumps, 15 swings and 20 boxes and 20 swings.

We then went full tilt into deadlifts using a high rep range of 20. I know this isn’t always favoured by some but it does have great application! We loaded the bars to 60% 1rm and went for it.

Rosie does deads.

Our main WOD was taken from the Crossfit main site from last week.

It consisted of:

100 feet of weight lunges along with each round of the below.

21,18,15,12,9,6 Pull ups and Sit ups

Nice work!

With Phil nursing an injured foot he stuck with OHS showing some good technique!

Well Done Phil

Related posts:

1. WODs 12 Jan: Lunchtime: Bullfrog Burp. Evening: Front Squat/Weighted Pull-ups
2. WOD 5 July: Max Pull -ups!
3. WOD 22 Feb: Did someone dare mention box jumps?
4. WOD 3 Mar: Heavy Thrusters & weighted pull-ups
5. WOD 3 June: Front Squats and Double unders