1/14/15 – LBN Baseline WOD

RANT

This is the Look Better Naked Challenge Baseline WOD.  Everyone will be completing it as the workout of the day, but if you are a participant in the Challenge, please be sure to write your score down so you have something to compare your score to in 90 days!

If you are participating in the Challenge in the Increase Lean Body Mass division, you will be finding a 3 rep max strict press, 3 rep max deadlift and 3 rep max back squat during the class that you attend.

CrossFit Perfomance

A. 20 mins to find 1 RM Thruster

B. 1 min ME Pullups

-1:00 rest-

C. 1 min ME Burpees

D. For Time

2000m Row

3 Rounds

15 Pullups

15 Burpees

CrossFit Fundamentals

A. Find a 3 rep max Thruster

B. 1 min ME Ring Rows

-1:00 rest-

C. 1 min ME Burpees

D. For Time

100 Cals Air Dyne

3 Rounds

15 Jumping Pullups

15 Burpees

Strength Class

A. Back Squat, 5×5

B. Hang Power Clean, 5×3

C. Strict Handstand Pushups, 5×5

D. Weighted Dips, 3×10