Warm-up:
2 Rounds:
1 Minute of single unders/30 seconds of double unders
2 Rounds:
5 Kipping swings
Walking lunge to rings
5 Ring rows
Side shuffle back to bar
Workout:
“Pyramid Construction”
1-2-3-4-5-4-3-2-1 Rep rounds of:
Squat Clean and Jerk 115/75#
Bar facing burpees
Pull ups
“Be Your Own Bodyguard Part 4: Trojan Horse Concept” with Tony Blauer, CrossFit Journal preview video [wmv] [mov]
Reminders: Judges meeting for the Throwdown will be tonight at 5:30! The Friday night powerlifting class will be cancelled due to preparation for the Throwdown!
MANDEE ! Drop it like it hot!
It’s (iPhone spell check)
Just to keep everyone updated, im still recovering from a nasty virus, but am much better. I’ll be ready to go on Sat.
Feel better Batman!!
5:27 rx’d
Worse than it looks
Great time Justin! Awesome pic Mandee!
Been looking forward to this workout all damn day… and just got blasted here at work with some “emergency” B**LS**T. 1130 late-cancel FTL… FML!
9:34 rxd. Liked this WOD but feeling sluggish from lack of sleep.
CF Firebase in Orlando. Great box, very friendly to visitors, thanks to Dennis for the recoomendation.
WOD was “Randy”: 75# power snatch, 75 reps. 5:46.