Gymnastics day at Crossfit Vancouver? The Beach WOD

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Today, a Wednesday, typically marks gymnastic day at Crossfit Vancouver.  However, not this week… I loved today’s workout as it featured a couple of my favorite movements:  bench press and weighted pull-ups.

The workout:  “The Beach” WOD

Complete 5 rounds and score is total reps completed

• Max Bench Press at 155lbs;
• Rest 2 minutes;
• Max weighted pull-ups (25lbs weight vest);
• Rest 2 minutes.

My total score was 185.  And man, my arms felt like they were floating out of my sockets… 2 hours later when most of the inflammation had subsided, I could finally type on my keyboard to write this post.

If you are feeling like moving some weights and getting some aggression out, this is the workout for you.  Enjoy!