Thursday, April 29, 2010


Today I did the Air Force WOD from the Midwestern Sectional back in February that was at CrossFit TNT in St. Charles, Missouri. All I have to say is, TRY THIS, it's awesome!

Warm up
-chest 2 bar pull ups
-push ups
-pvc ohs

Strength - Front Squat
135 x 5, 185 x 4, 225 x 3, 255 x 2, 295 x 1 (failed), 275 x 1


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."

Time: 6:49

The feeling at the transition between push jerks and overhead squats was incredible, I tried to go right in overhead squats and just dropped the bar. I know the athletes at these sectionals were feeling this one. Here are the results compliments of SICFIT.

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