20 OCT 2013 WOD

Courtesy of CrossFit Invictus competition blog (27 SEP 2013)

A. EMOM for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets.  Start light, last 2-3 sets should be "heavy" for the triple. 

B.  Five sets of:
Close grip bench press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(Try to keep these unbroken)
Rest 90 seconds

C.  Three sets of:
Weighted dips (stationary) x 8-10 reps @ 20lbs
(Hold for two seconds at the top - use rings if a stationary dip station is unavailable)
Rest 90 seconds
GHD sit up x 15-20 reos
Rest 90 seconds

D.  Three sets for max calories of:
60 seconds of airdyne (rom if no airdyne available)
Rest 60 seconds
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Training Videos
Toes to bar - Quick video with Jason Khalipa on Toes to Bar.  Jason Khalipa is a big dude and crushes a movement that typically favors smaller athletes.  Some great tips in a short video.
GHD Sit Ups - Great video on how to use a GHD properly by Matt Chan.