The calm before the (FGB) storm at the West Loop.
Regular - Pull ups (Work on your kip)
Advanced - Rope climbing
Then for time 30-20-10 reps of:
Hang power clean (95/65 or 40-50% of 1RM)
Wall ball (20/14)
Post WOD: Weighted pull ups 3-3-3
Post loads and time to comments.
Posted metcon time on cfc site. This link is for Tom:
ReplyDeletehttp://www.crossfitsaratoga.com/?page_id=478
Thanks John, I appreciate it.
ReplyDeleteAlso time was 11 min something, I thing...