WOD Fri 7-13-12
July 12, 2012
WOD Mon 7-16-12
July 15, 2012

WOD Sat 7-14-12

Day 2 of the CrossFit Games!  Hope everyone is having a great weekend, the coaches are enjoying the time away and marveling at the feats of athleticism in LA – be back soon!

Megan improving her torso position in the front squats – lifting shoes can help but flexibility and practice are what make the difference.

Warmup:
500 M outdoor run, then 20 pushups in the grass – come back inside,
2 rounds not for time: 15 jumping jacks, 30 sec shoulder stretch each side with bands, 30 sec dead hang from pullup bar, 10 PVC Push-Jerks (Shoulders to overhead)
 
WOD movement review
 
WOD:
4 Rounds for time of:
50 double-unders (sub 150 singles)
10 Shoulders-to-overhead 115#/75#
Record your round time and rest exactly 30 seconds
Max Reps Strict Pullups (can use assistance from bands but no kip)
Rest Exactly 1 minute
 
**This is a WOD that requires some personal time management – you will need to keep an eye on the clock to see where you finish and add up your times to stay on track, the coaches can not keep track of everyone but will do their best to keep you going.  When in doubt get on the bar!
**Track your round completion times and number of pullups with some chalk
 
Cool down – stretch out and post fastest/slowest rounds and highest/lowest number of pullups to comments