Friday March 16, 2012

Please check out the new page: http://milehighcrossfit.squarespace.com/dea-maltz-challenge/ to find out more information on the DEA Maltz Challenge.  Information on registration can be found at: http://deamaltzchallenge.com/

WOD 12.4 is today! Tonight from 4:30 til 6:30 we’ll be runing heats every 20 minutes or so.  Maggie Smiths immediately afterwards. We don’t have the soccer girls this week so no delay. 

WOD
12 min AMRAP

150 Wall Balls (20# 10’/14# 9’)

90 Double Unders

30 Muscle Ups

Some notes on ROM.

Wall Balls – The ball must start from a resting position on the ground (can not take it off the bounce).  Start with a full ROM squat and toss the ball up to the RX height.  The center of the ball must hit the RX mark or be over it.  Under doesn’t count, a ball that reaches the RX height but doesn’t hit the wall above the mark doesn’t count.  A non full ROM squat doesn’t count. Show your judge a few reps before you start to make sure they see what your full ROM RX squat looks like.

Double Unders – Only successful DUs count. Attempts do not count. Rope must pass twice under your feet for every 1 jump.

30 Muscle Ups – You must begin from a dead hang (feet off the ground…although you may use a stool to get to rings…and arms straight and locked out).  Complete the Muscle Up by completing a full dip at the top of the rings.  For each subsequent rep you must show full lock out with arms straight (they were very explicit about straight arms in the video). Butterfly type muscle up are not allowed.

Good luck everyone!