Wednesday 9-21-2011 (BC 44)

Reminder to all, the posted times on the schedule page are when the WOD itself begins.  Stretching begins 30 minutes prior to the posted WOD time, with skill/strength beginning 15 minutes prior to the posted WOD time.  Try to make sure you arrive at least in time for skill/strength that way you are able to stretch prior to the WOD.  The second day of the CrossFit Games is tonite on ESPN2 starting at 8pm, so get the Paleo snack together and watch it.  Last weeks installment was pretty awesome to watch, and tomorrows should be just as good, if not better.

[caption id="attachment_1085" align="aligncenter" width="300" caption="Farmers Walks gotta love them"][/caption]

Skill/Strength
Work on GYMNASTICS MOVEMENTS
WOD
5 Muscle Ups

10 Deadlifts (245/165)

15 GHD Sit-ups

50yd Sprint

5 Muscle Ups

10 Deadlifts (245/165)

15 GHD Sit-ups

100yd Sprint

5 Muscle Ups

10 Deadlifts (245/165)

15 GHD Sit-ups

150yd Sprint

5 Muscle Ups

10 Deadlifts (245/165)

15 GHD Sit-ups

200yd Sprint

for time

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