Thursday, September 22, 2011

Sept 22, 2011 WOD

Skill work:

At some point, everyone in the gym has uttered these words, "man I need to work on that!" Well here's your chance.  Pick a skill or a lift that you want to improve on and let's spend the first 30-45 minutes working on it. If you don't have something you want to work on, or you just don't know, then I'll have something for you. Some typical examples are double unders, muscle ups, pullups, ring holds, snatches, GHD situps, jerks, hspu, etc... It can be anything you want to improve on.

Met-con:  (from crossfit.com Friday Sept 16th)

Five rounds for time:

35 double unders
run 200m

Go HERE and read the comments, and compare your performance to others.

1 comment:

  1. Did the following circuit 3 x

    15 Back extension
    15 GHD situps
    5 bar muscle ups

    WOD 10:03 rx'd....having a rough day with du's

    ReplyDelete