Monday WOD 20090112

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women uForse 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

For time 15, 10, and 5 rep rounds of:
Virtual shoveling
Jumping Pull-ups/Standing Pulls

If you have an olympic bar, use it with no plates loaded. If not, use a real shovel or pvc pipe/broomstick. 24″ barrier.

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