November 30, 2010

Crossfit WOD:

Tabata weighted strict pull-up, 20 pound weighted vest
Rest 1 minute
Tabata weighted squat on upside down bosu ball, holding 45 pound plate
Rest 1 minute
Tabata ring dips
Rest 1 minute
Tabata Deadlift, 165 pound barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Scores:
Pullups - 6,4,3,3,2,2,2,2
Squat - 10,10,6,6,6,4,8,6
Dips - 7,7,4,4,4,3,2,2
Deadlift - 9,7,6,5,5,5,5,6
Total - 2+4+2+5=13