WOD 11/10/13
10 Minutes of Shoulder/Wrist/OverHead/Hip/Back/Calf/Ankle/Foot Mobility
A- WU- Del= For Time: 25 Burpee/400M M.B. Run (20/14)/25 Weighted Pull Up (20/14)/400M M.B. Run/25 HSPU/400M M.B. Run/25 C2B Pull Up/400 M.B. Run/25 Burpee
B- 15 Minutes of Practice: Rope Climb/Hand Stand Walk/Dip/Pistol/L-Sit/L-Hang/L-Rope Climb/Planche/Maltese/Flags/Iron Cross/Pirouettes or other beginner, intermediate or advanced gymnastics skill.
Pretty much just Del today. This is one of those workouts that moves at its own speed.
B) Del:
25 Burpees / 400M MB Run
25 MB Pull up / 400M MB Run
25 HSPU / 400M MB Run
25 C2B / 400M MB Run
25 Burpees
25:33
Also, every time my phone tries to change burpees to burped. iPhone fail.
For Time:
25 Burpee/400M M.B. Run (20/14)
25 T2B (subbed so I could work on these)/400M M.B. Run
25 HSPU/400M M.B. Run
25 C2B Pull Up/400 M.B. Run
25 Burpee
25:30
got my first kinda handstand walk today- squeeze the glutes!
@ Xavier http://www.crossfit.com/journal/library/10_03_metab_cond.pdf
Comp team was good today.
Great job to the fellas who partook.
We saw some amazing numbers
Marcos close to a sub 1 minute run
And 255 clean and jerk
Pat crushed the row
Adam destroyed the HSPU 33 consecutive.
Nice work team.
Thank you Tammyli and Izzy for post comp team recovery meal.
You guys earned it! Your welcome
Nice work on the Hero today. I saw a lot of people doing those weight pull ups.
Beaste mode.
Dave, use your shortcut options on your iPhone.
Tina – I saw that handstand walk, go girl!