November 11, 2010

Since Jack started work late today, he started out the morning with a private lesson.  Nicole came by and this was her WOD:

Before heading off to work, Jack was able to fit in what he calls "maintenance work".

5 GHD Situps

25 Burpees for time- 1:09

2 Muscle Ups

Then later in the day, the crew was back at it with an 8 min. AMRAP.  The original WOD came from the '09 Crossfit Games at the Aromas Ranch and it reads:
   8 min. AMRAP
4 Handstand Pushups
8 KBS (72 lbs)
12 GHD Situps

Since the crew isn't at that level of intensity yet, we subbed the WOD to look like this:
    8 min. AMRAP
8 DB Shoulder Press
8 KBS
12 Ab Mat Situps