WOD 9-22-09

Tactical Athlete Total

Three attempts each at:

Back Squat

Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)  


Weighted Pull-up

The CrossFit Total was created by mark Rippetoe.  He compiled the three most effective lifts for developing functional strength into one contest.  Now, all you have to do is add the weighted pull-up.  Be sure to pull with your palms facing out and make sure the front of your neck (not your chin) touches the bar; otherwise it’s just a good try.  

Psalms 35:1-5


Contend, O LORD, with those who contend with me; Fight against those who fight against me.1

Take hold of buckler and shield And rise up for my help.2

Draw also the spear and the battle-axe to meet those who pursue me; Say to my soul, “I am your salvation.”3

Let those be ashamed and dishonored who seek my life; Let those be turned back and humiliated who devise evil against me.4

Let them be like chaff before the wind, With the angel of the LORD driving {them} on.5

CrossFit Ft. Bragg
CrossFit Ft. Bragg