Congratulations to Paul B who FINALLY got his 1st muscle up today!
Now you only have to do 30 for time!!
Lift: Back Squat – 15 x 75%5rm for time
WOD:
Complete 3 rounds for time:
Run 400 meters
15 Handstand Push-ups
1 Rope Climb “double up”
Do handstand push-ups on parallettes.
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between ascents. MOD: 4x rope climbs with feet / 3x Rope climbs if you drop from the top without using feet
Post weight and time for squat + WOD time and mods.
it's about time!!! ha!
Posted by: drew | October 12, 2009 at 09:06 PM
I'm proud of you Bro Namath.
Posted by: erwin | October 13, 2009 at 05:31 AM
Good job Paul, now you can finally spread your wings and fly with the eagles!
Posted by: Jesse | October 13, 2009 at 08:36 AM
Congrats Paul! You've just entered a whole new level of Crossfit Studliness.
Posted by: Tim | October 13, 2009 at 01:09 PM
First WOD back after 3 weeks and a shitty diet.
BS x 15: 206 in :36
WOD: 8:12
Posted by: Adam | October 13, 2009 at 04:31 PM
Great job buddy! It's about damn time though.
Posted by: Chrissy | October 14, 2009 at 08:19 AM