Happy New Year!
Crossfit Vancouver tribal elder, Rob Dunn a.k.a. Darth Erkel a.k.a. Chronus threw down this grinder of a WOD in Iceland over the holidays in 33 minutes. Can you take him and games competitor Gigja Hronn down?
Monday’s Lesson Plan
Warm-up:
3 rounds:
10 air squats
20 mountain climbers
30 sec. hand stand hold
Tech:
Work up to a set of 7 front squats at a weight heavier than your work out weight.
Warm up C2B pull-ups and HSPUs in between sets of front squats.
WOD:
10 rounds:
200M run
7 C2B pull-ups
7 front squats (135/85lbs)
7 HSPU’s
Don’t be afraid to scale this down in weight or volume. It’s a beast!
Have a safe and Happy New Year’s eve and if you’re planning on getting plastered, leave the keys at home and call Operation Red Nose!
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By Hollywood 30 Dec 2012
Damn, Robbie, those are some tall Icelandic babes! U better have gotten some action. Could your smile be any bigger?
By Darth Erkel 31 Dec 2012
Jakobína Jónsdóttir is another Crossfit games competitor in the photo with me (to the right).