Yesterdays top male was Kos with 62 total reps rxd. Top female was Jen G. with 88 total reps. $25 to each athlete. It pays to be a winner. Please dont try to do both wods in one workout. You will get less out of it than if you go all out on just one.
WOD
Part 1:
A. Front squat 5-5-3-3-1-1
Rest 3 minutes bw sets
B. Split Jerk 3-3-2-2-1-1
Rest 3 minutes bw sets
C. 100 kb swings for time (red men, yellow women)
Notes: complete all of part a before moving on to part b. complete all of b before moving on to c. Post to whiteboard top loads for part a, b, and time for c.
Rest 5+ hours
Part 2:
AMRAP in 4 minutes of: 3 burpees and 3 chest to bar pullups
Rest 10 minutes exactly
Row 800m for time
Notes: If you cannot do chest to bar to chin over. If you cant do chin over do jumping chins with bar at top of wrist at full extension. It takes to long to put foot in and out of band for this wod.
Kos, great battle yesterday, keep it up! Be sure I am practicing my muscle ups for next time.
Yeah man great job!!!Greg and Joshie that was close !!!!!!! GET SOME!!!!!!!!!!!
What a bunch of freakin studs we have in our box, I love it! So fun! Go Kos and Jen G. You two ROCK!!!
Way to go Kos and Greg being right behind you. Great energy in the box lately. Mel Mel, I have to agree we do have a bunch of freakin studs and studettes in our box. Aly girl has you girls showing amazing technique in addition to your fitness and strength.
look at that back, Jen G! freakin’ HOT!!!
http://www.politico.com/click/stories/1003/congressman_as_strongman_.html
Crossfit penetrates politics!