Friday 101008

"Air Force WOD" - from 2010 Midwestern Sectionals

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

CrossFit Roselle's own Kathy Slowinski took First place in the 2010 Midwestern Sectionals and smashed the Air Force WOD in 5:58! See how close you can come to beating her time...