Tuesday 9-22-15 WOD

Megan deadlifting like shes trying to get rid of a body. Looks like you've done this before Megan... 

I'm glad we're friends! 

Tuesday 9-22-15 WOD

CrossFit & Fitness
A.
10 Pistols (5&5)
8 Double Bell C&J (build to a challenging 8)
6 Weighted C2B Chin ups @ 41x1
60 Du's (one time ten burpee penalty)


For your pistols try to keep your floating foot off the ground for the 5 reps this will challenge your balance and stability while performing the pistol with the active leg. Add weight to the pistol as needed

For the double bell C&J make sure to jerk it (full lockout with arms and stand it up to finish the movement). No pressing or push pressing!

For those that can chin up without an issue make sure to add weight and a tempo of 41x1 to the movement. If you require a band use the tempo of 41x1.

For those of you who have good DU's and can hit high #'s aim for 60 unbroken and if you break complete 10 burpees then finish off the set of 60. For those of you who don't have DU's yet perform 2 min of DU work. If you have DU's here and there perform 2 min for a max number of DU's during each round.

B.
21-15-9
*BB Squat Cleans 95/135#
Pull Ups
200m Run

*Fitness option use double bells for clean & front squat 30/50#