April 21st, 2010

AM Class

Happy rest day!

PM Classes

For time:

150 Double Unders

30 Thrusters 135# (85#)

30 Chest to Bar Pull Ups

Post time to comments.

For those of you following along at home and wanting to do the next qualifier WOD, here it is. We will be doing it at CFS on Thursday.

Three rounds for time:
185 pound Front squat, 7 reps (115lbs for women)
7 Muscle-ups

For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top.

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5 Responses

  1. Did the 185 # frnt sqts and muscle up wod today
    3:50 rx

  2. Did it with the 185# today, but I did not turn the rings out at the bottom of the muscle up (still working on that.)
    10:37

  3. Front Squat/Mu wod

    3:36 rx’d

  4. Jeff
    FS/MU
    3:44

  5. Charity-
    FS/MU rx’d
    17:24

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