100 Meter skip
5, 1/2 ROM GHD sit ups
5 Med ball cleans
100 Meter run
5 Full GHD sit ups
Five rounds for time of:
12 Wallball shots, 20 pound ball
Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.
WOD Demo with CrossFit Montgomery County – video [wmv] [mov]
Mac’s face is awesome, assuming it’s a “yes!” because I just got a MU and not a “dang so close” face…
A YES!!! For sure. 6 MUs is just impressive.
R U SRS?
Haha..I’m planning on making it today, but will DEF sub something else for the WBS (may be a good time to work on DU’s), since I’ll need what’s left of my quads for tomorrow’s Karen & then some!
And, might I add, that LOW BLUE LINE looks AWESOME!!!!
Rejoice with those who rejoice, weep with those who weep. Romans 12:15
Thanks to Tracey and Aaron’s expertise on 12.4 this morning in the 0600. Im ready to kick its wall balls tomorrow!
Whoa, whoa…”expertise”?? :)You’re welcome Brady!
Mash the gas and don’t let up until you reach 150.
12.4 motto should be EMBRACE THE SUCK!
Probably 6 minutes of that was spent swinging back and forth with my T2B attempts. Wow I suck at those.
1rm snatch (3 total attempts for 1rm) – 170 5lb pr
1rm c&j (3 total attempts for 1rm) – 225 matched pr, cleaned 230 (5lb pr) but missed jerk out front
40 wbs, 30 pullups, 20 hspu; 30, 20, 10; 20, 10, 5