Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

For time:

800m Run
30 Burpee Muscle Ups (Ring or Bar)*
800m Run

*Sub is Burpee Chest to Bar Pull-up

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CONGRATULATIONS to Gina C. and Cody Z, TCU Class of 2013!


Mobility WOD site got a makeover! Spend some time today exploring all that is available from KStar!



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Wednesday WOD, May 15, 2013

5 thoughts on “Wednesday WOD, May 15, 2013

  • May 15, 2013 at 6:10 am

    This was a hard workout.
    25:51 RX Bar MU. A nice rip in middle of my left hand. Great job to all those who did this workout!

  • May 15, 2013 at 7:53 am

    Love the video Ross! C7 Masters are Awrsome!
    Not sure on time. Forgot to look at clock. Blue band
    on Bar MU until last few & had to switch to green

    Great job on the bar MUs Amy! You Rock!

  • May 15, 2013 at 2:35 pm

    17:20 sub CTB. Good one.

    Masters rock!!! We should get tshirts!

    “Masters Crossfit- who needs Viagra when you have a shaft of steel to play with”.
    Just an idea;-)

  • May 15, 2013 at 2:51 pm

    21:27 rx w/ ring muscle ups. This was tough to get a rhythm on with the burpees. After 21 it got really slow!

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