Archive for November 4th, 2009
091105 – NWQ
November 4th, 2009
NW Qualifier Final wod
5 rounds for time:
3 Muscle-ups (Women 2 Muscle-ups)
30 Wall Ball – 20/14lb
6 High Pulls – 135/95lb
Post time to comments.
Coaches notes: Sub for Muscle-ups is double transitions (from knees), Rx’d Wall Ball is to 10 foot line, modify High Pulls to 9 reps at 95/65lb or 12 reps at 65/45lb.
Picture: shows Jenna doing High Pulls (full name of the exercise is Sumo-Deadlift High Pulls or SDHP)
Video: Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview – [wmv] [mov] Courtesy of CrossFit.com.
Saturday: 9am Unmodified workout with running and some other fun stuff (must be able to do standard Pull-ups and Push-ups); 10am all fitness levels welcome.
