HAPPY 4th 0F JULY!!

Rest Day or Skill Work on the best holiday there is!

Comments

[jkeel 33/5'9/165]

Got up this morning feeling guilty about not doing the pull-up WOD yesterday so I got on my back yard bar.

I started when the clock hit 1 min. so I would not get confused on how many I had to do.

Did dead hang through minute 6 and was able to maintain the 2008 crossfit games standard of chest touches bar at clavicle or below through minute 7.

This hurt me in later rounds.
Was only able to get 10 in the 15th minute.

[Shea]

Ok, so I felt guilty too b/c of all the junk I have eaten already this weekend. I was also bored and waiting for the sun to come out. Here's a little something I made up-kinda like a July 4th tribute.

4 rounds for time of these 7 exercises (for 7/4/08)
*single unders 50x
*burpees 20x rd 1, then 10x rd 2-4
*bench dips 20x rd 1, then 10x rd 2-4
*sit ups (w/out feet held) 20x (all rds)
*push press 20x rd 1-2(35#), 10x rd 3-4(25#)
*small box jumps (8 in) 20x (all)
*med ball cleans (8.5#) 20x (all)

25:48

very challenging! I scaled back the reps on the second round on some of the exercises b/c the first round took so long. Also b/c the 20 burpees kicked my tail! Decided to post it in case I ever wanted to try that one again. Happy 4th!

[Jennie Keel 27/5'7/140]

In honor of our country, I ran 17:76 minutes down an old country road. Of course it was actually 18:16, but that isn't the important year so I converted it! Then I followed with 232 swigs of refreshing adult beverage...one for every year of freedom. Ok, so that's a stretch. We did have a good time and blow a LOT of stuff up! Hope you all had a happy 4th! I can't wait to do the CrossFit Games WODs today!