WOD for 05 OCT 2016

0500 and 1140ish at the usual.

Now everyone should know their Fran time! Great. We are all officially CrossFitter’s now. Congratulations!

Here are the OPs:

Warm Up:

2 rounds for time of:

Barbell Overhead Walk, 40 ft

10 Single Arm High Pulls (Right Arm)

10 Single Arm High Pulls (Left Arm)

5 Single Arm Kettlebell Thrusters (Right Arm)

5 Single Arm Kettlebell Thrusters (Left Arm)

 

Skills:

A single max effort Deficit Handstand Push Up for total height.

Use this time to find max deficit HSPU. Start with small deficit and then increase height. Kipping or strict.

 

Strength:

7 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

WOD:

2 rounds for time of:

75 Double Unders

Run, 200 m

7 Muscle-ups

7Hang Power Cleans, 185/120 lbs

 

12 min time cap.

 

Let the OPs begin!

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