1.31.13

SWOD:

Cleans AHAP EMOM - 3,3,2,2,1

Round the Worlds - 4x8

Front Squats AHAP - 5x3

Super Mario Bros. Bonus Points - Muscle Up Progression - 4x5

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

-Coach Casey

WOD:

Dunno whats up with all the Video Game references. Sorry Casey, but the princess is in another castle. 

First 5 minutes @ the WOD is dedicated to this bitch: 21-15-9 Thrusters and pull ups. Don't say her name, and dont worry. You are only doing her unbroken. You break, you stop. Yes, that means you may only get 5 thrusters and stop. However, beasts... If you go unbroken for the duration, I guess you may say her name, you deserve it. By unbroken, we mean TOTALLY UNBROKEN. Oh, and register for the CROSSFIT OPEN. It's a lot of fun. Great time to be a part of the team, and whether you know it or not, you have trained this whole time for it. http://games.crossfit.com/2013-registration

Rest 3 min. 

10 min max DU. Dont have your OWN custom rope??? Come off the 15 bucks and get 1 from Scott and Steph. They can add it to your card. Suck at DU?? Only 1 way to get better- show up to this WOD (Joey Bacon). Think, the Open is generally metcon. I could see something like this.... or 7 minutes of Burpees.

-the doll