Big Zack & Lil' Nick WOD-off.
CrossFit Cooldown
WOD
3 rounds for max reps:
Body Weight Back Squats Men, 3/4 Body Weight Back Squats Women
Pull-ups
You have 7 minutes for each round. This will allow time to use spotters for the back squat. Once everyone has warmed up to working weight, start the clock. Use groups of 3. One person squats while the other two spot, then the other two get their sets and everyone has until the 7 minutes are up to get a set of pull-ups. Only one set of each exercise is allowed per round. Score is the total number of reps for all 3 rounds.
Post reps to comments.
This was a fun workout
179 total
Posted by: Puma | September 29, 2009 at 10:48 PM
Spilts i think were
30/40
25/24
25/35
weight 160 - i actually weight 158, so i wonder how much better i would have gotten if i would have been precise...
Posted by: Puma | September 29, 2009 at 10:53 PM
"Fun" isn't really the word I would use.
Only 115 total; though I did Andy's weight (170) for my second set. Oops
Posted by: Nick | September 30, 2009 at 11:30 AM
Great job on the video - we should have some more face offs at the gym sometime...
Posted by: Puma | September 30, 2009 at 02:26 PM
Sweet video guys, its good to be little!
98 total (BW Squats)
Posted by: emily | September 30, 2009 at 03:06 PM
Nice Video Adam! I like the mini-interview at the end, too.
Posted by: Big Momma | September 30, 2009 at 05:26 PM
love the video!
Posted by: Andrea | September 30, 2009 at 08:23 PM