Friday WOD 10/24/14

Reminder - Grill-out tonight! After 5:30PM class

Reminder - Blood and Guts Run Tomorrow at 12:30PM Join our team and use this code for a discount: tysonscrossfit50

Partner "Almost-Cindy" vs. "Mary"

10 2-minute rounds of:

CF1:

5 pull-ups

10 push-ups

15 sit-ups

5 pull-ups

10 push-ups

15 sit-ups

Row for calories

CF2:

5 Handstand push-ups

10 Single Leg Squats

15 Pull-Ups

Max double-unders/ DU attempts- singles don't count

Rest 1 minute per round

Switch each round. Keep running tally of calories and Double Unders

Total workout time is 20 minutes (5 rounds of each per person), 30 minutes total including rest

Scaling:

After 90 seconds move to erg or DUs wherever you are. Next round starts where you left off.

HSPU - put feet or knees on box or bench to scale movement


Pistols - use ball or box to determine depth of squat or counterweight. Pistols can also be done standing on a box

ref: http://www.crossfit.com/mt-archive2/009306.html