11.FRIDAY the 13th.2015

 

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Bring a friend day next Wednesday!

1. shoulder mobility + skill work w/ the kip

2. OTM 10

muscle ups/ c2b/ muscle progressions/ strict pull-ups/ kipping/ assisted pull-ups

3. Partner WOD. (teams of 2-4)

20amrap

500m row

(keep your times)

8 thoughts on “11.FRIDAY the 13th.2015

  1. KBo

    AM: Hollyman 22:04 Rx STOKED
    PM: C2B: 6 OTM thru 7. 7 in 8, 8 in 9, 10 in 10. All felt SO GOOD.
    WOD: Ran 500m instead, while Freddy/Nicole rowed (little more than 1:1 rest)
    1:37, :33, :32, :31… feels so good to run fast again without my hamstring ripping apart.

    Reply
  2. KBo

    Saturday:
    Front Squat Heavy-ish Single: 180# (spinal smarts)
    ECC 3 Rounds 7 MUP 7 Cluster @ 110# : 7:07 Rx
    Reach Rowing WOD: 5:28, fucked up the belt sitch

    Reply
  3. crossfitadmin Post author

    Fri: Hollyman: 23:53

    SAT
    fs: 305#/ 2×3 @285 failed 2+3 both times hit 265×3
    ECC: 5:14rx/ Reach Wod: 4:18

    Reply

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