WOD 12/22/13
10 Minutes of Shoulder/Hip/Back/Calf/Ankle/Thoracic Mobility
A- WU- 3 RNFT of: 3 Strict Pull Up/3 Strict Dip/5 Each Alternating Lunges/3 Burpees
B- Luce= 3 RFT of- 1K Run/10 Muscle Ups/100 Air Squat -42 Minute Cap
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http://crossfitbell.com/events/competitions/beast-of-the-boroughs/
Looks fun, and doable. I would do this.
I wana do this, but i need a partner that can bench :\
10am – no, I am not kidding.
A) 3rnft – 3 pull up / 3 ring dip / 5 lunge (each) / 3 burpee
B) Luce – 3rds 1k Run / 10 MU’s (with a bit of a jump) / 100 ASQ – 28min flat
Extra Credit) Some very close and frustrating ring muscle up attempts. I want it before 2014.
Also – Tina! I heard you got your bar MU this week. That is HUGE!!!
That is the truth, Dave! Thanks..I did them after class yesterday. Was much easier than a ring muscle up..still not easy, but you know what I mean.
I predict those Muscle Ups will happen this week – whatever you do make sure you get someone to get video of it.
So impressed you made it to 10am.
Looks like you all fought through a tough one! Great work
A- For Time: 150 doubles unders / 50 triple unders
2:30
B- 15min find a Heavy triple, front rack lunge. 3 each leg.
185# + chains
B- Luce= 3 RFT of- 1K Run/10 Muscle Ups/100 Air Squat -42 Minute Cap
29:47 Rx
Thanks for the Push Dariel. You’re a bad man w/ injury and all.
Adam you’re coming along great – EMBRACE THE SUCK!!!
Great seeing all of you that were able moke it out last night. I had a blast.
150 DU for time 1:27
Luce – 29:12 Rx
It was a fight to the finish. Between the runs and MU. those 1k runs hurt. Thanks for forcing me to get those MU UB on the first two rounds. It was a good bro session.
I wanted to take the time to Thank the Team for pitching in on such a generous gift to Israel and our family. What a great surprise. I appreciate everyone so much for loving support you have always demonstrated. You guys are the best.
I love you 😉
Late post-
Luce- 33:50. That was not fun
Holy squats! I can barely walk today. My co-workers have been laughing at me all day.
Great WOD