Congratulations to Gary and Tino who got their first muscle ups last week! We also had tons of PRs during 15.3. Suzie did 7 muscle ups and Thomas 10 muscle ups, more than they had ever done in their whole life! Reahana, Frankie, Johnny, and Travis also PRd on their muscle ups! Make sure and submit your scores to games.crossfit.com before 5pm today!
Work Out of the Day
Front Squat 3-3-3-3-3 (3 secondpause)
then,
110831 Mainsite WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Post loads and reps to beyond the white board.
(Thanks to Sarah Viets Photography for the awesome pics!)
Basics
Tabata
Row for calories
1 minute rest
Jumping Lunges
1 minute rest
Kb swings, 53/35lbs
1 minute rest
Pushups
1 minute rest
Box jumps, 20/12″
Post total reps to beyond the whiteboard.