1-20-10

Warm Up:

Barefoot jump rope for 5-8 minutes

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between.

Hollow Rock and Superman for 3 minutes

WOD:
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post reps per each minute.

Strength:

Clean and Jerk (work on skill and work to max effort)
1-1-1-1-1-1-1

Stretch.

OC CrossFit Throw Down 2010 By Gametime Videos from John Gutierrez on Vimeo.

CrossFit Mean Streets
Downtown Los Angeles

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