June 17 WOD

Comments (3) | |
Buy-in
Run 400 meters
10 Pull-ups
10 Push-ups
10 Squats
10 Handstand push-ups
10 Alternating One-Legged squats [Do your best. Use a beam for balance.]
Run 400 meters

WOD
"Cindy"

AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

or

"Mary"

AMRAP in 20 minutes:
5 Handstand push-ups
10 Alternating One-Legged squats
15 Pull-ups

Post your girl and rounds on Whiteboard.

Cash-out
17 Burpees
20 KB Swings 55/35
3-5 minutes of stretching

Cindy and Mary popped-up last month. I thought about switching today's WOD, but lots of you were excited about tackling this Nasty Girl again. Make sure you keep your name on the gym's board with your rounds. We'll use tomorrow's stats to start the Top 3 Leader Board [finally] . Sound good? Good luck to everyone. Kick ass!

cantmustpic.jpgPicture from David 'Chef' Wallach [CrossFit Breakaway]. It says: I can't I can I will I must. Click the link to order a t-shirt, if you want one. Part of the money goes to fight breast cancer.
| Posted June 16, 2009 1:36 PM

3 Comments

Larry said:

I love this photo!! Its classic

June 16, 2009 3:12 PM
Joe said:

If we sub 3 deadhang for 5 kipping, does that count for the leaderboard? I have a pullup bar, but I'll rip it out of the wall if I try to kip on it...

June 16, 2009 4:02 PM
Jim said:

I am f-ing Crushed from Monday's work out! see you in the morning.

June 16, 2009 10:52 PM

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