Sunday 101128

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

"Cops and Robbers Class" with CrossFit Avalanche, CrossFit Journal preview video [wmv] [mov]

Compilation of Workouts by Rob Orlando - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

"Be content to act, and leave the talking to others."
- Baltasar Gracian