2 rounds of:
10 Push ups
Every minute on the minute (EMOM) for 5 minutes, perform 5 Thrusters (115 lb./75 lb.)
EMOM for 5 minutes, perform 3 Thrusters (135 lb./95 lb.)
EMOM for 5 minutes, perform 1 Thruster (165 lb./105 lb.)
Pull up/Push up ladder
Minute 1, perform 1 pull-up and 1 push-up. Minute 2, perform 2 pull-ups and 2 push – ups. Minute 3, perform 3 pull-ups and 3 push – ups…..continue until you cannot perform the required pull-ups/push-ups in that minute.
Compare pull-up/push-up ladder to November 14, 2012. Post results to comments.
CONGRATULATIONS to Lucas and Jessica – Brock Bryant Allan was born Friday morning!
What really matters, Compete Every Day
50 signs you are obsessed with CrossFit, CrossFit Obsessed
Develop habits of excellence, navyseals.com
You’ve had four weeks of grueling WODs with multiple opportunities to push yourself beyond what you thought possible. That’s how champions are made.
What have you learned in the last four weeks? Post thoughts to comments.