Crossfit WOD: Towing the Line

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Yesterday’s workout was brutal! Towing the Line is a burner and definitely gets the heart rate pumping and not to mention the legs get a great hit too.

Our warm-up prior to starting the WOD was 5-minute Cindy. We had to complete as many rounds as possible in 5 minutes. In case you are unfamiliar with the CINDY, it is 5 pullups, 10 pushups, and then 15 squats counts for 1 round. I was happy that I was able to bang off 7 rounds in 5 minutes, which is a new personal best for me.

The Workout of the Day: Towing the line

10 rounds for time of…

• 10 pistols (5 per leg)
• 10 knees to elbows
• 10 one arm dumbbell hang squat cleans (5 per side) – guys 30lbs dumbbells, gals 20lbs
• 10 one arm dumbbell hang snatches (5 per side) – guys 30lbs dumbbells, gals 20lbs

My time for the workout was 39:42!  Not bad, but not good enough to make the board.  If you are unable to do pistols due to either flexibility or strength, try doing them on a box.

Give it a shot and post your time to comments!

Here are some videos on the various above mentioned exercises:

Learning to do Pistols

Kness-to-elbows

1-arm Dumbbell Hang Squat Cleans (note that in this video they are doing 2-arms)

1-arm Dumbbell Hang Snatches