Wednesday, Jan. 16, 2013

011613 WOD

A. Buy in

Partner A: 30 box jumps

Partner B: Front plank

Switch; five burpee penalty (to be done at finish) any time hold is dropped.

B. Strength

Press – Wendler week 2, month 1

C. Metcon

In 2:00

100-meter run

10 toes-to-bar

5 burpees

AMRAP American kettlebell swings (53/35)

Five rounds, resting 1:00 between each. Score is KB total.

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CHRIS NAILS FIRST MU WITH EASE

Chris, who’s about two months into CrossFit, already has bar muscle-ups, kipping pull-ups, awesome cleans, insane cardio and — now — a ring muscle-up. This guy is unstoppable.