3/15/12

CrossFit Games Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14) (14/10) (10/6)
90 Double-unders (45 DU’s) (180 Singles)
30 Muscle-ups (30 Pull-Ups/30 Dips) (with Bands)

Please watch this demo video

March “Cool” Board

***Make some goals for yourself for March

–  Mike – 1st Muscle Up!!!
–  Annette – Double Digit Double Unders
–  John – Handstand Walk 12 Feet
–  Mindy – 100# Snatch
–  Billy – 165# Snatch
–  Ann – 1st Rope Climb
–  Michelle – 50 Consecutive Double Unders
–  Brett – 67 Consecutive Double Unders
–  Adam L. – 20 Consecutive Double Unders
–  Nora – L-Sit Rope Climb
–  Drew – 2 Rope Climbs
–  Amy – 1st Rope Climb
–  Krissy – 1st Rope Climb
–  Ash – 1st Muscle Up to Ring HSPU
–  Leann – 20 Consecutive Double Unders
–  Andrew H. – 22 Consecutive Pull Ups
–  Taylor – 1st WOD as Rx’d
–  Tara – 1st Muscle Up!!!!

–  Adam L. – 1st Muscle Up!!

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