Monday September 17, 2012

Congrats to all the competitors who fought through some great, tough WODs this weekend! Results can be found here:
http://www.crossfitcastlerock.com/index.php/component/k2/item/155-final-results-battle-at-the-rock

http://www.girlsgonerx.com/competition/29/results

For those who are getting competitors fever the MBS Turkey Challenge opens registration Monday Sept 17 at 0900AM.  Individual and Team events for all: http://mbscrossfit.com/2012-mbs-turkey-challenge/

Reminder: We have a 6:30AM class all week long (M-F)

Strength: 1 Front Squat every 30 seconds for 7 minutes @ 80-85%.

WOD
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Ring Muscle-Ups
(Modifications – 1 bar muscle up/2 banded muscle ups/3 pullups and 3 dips per ring muscle up)

Cool Down:
250m Jog
15 GHD Sit Ups
15 Wall Balls (20/14) – perfect form, ROM, height, etc
250m jog