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WOD – Friday, September 10, 2010

9
Sep

WOD – Friday, September 10, 2010

Warm-up – Run 100m forward, run 100m backward, karaoke 25m to the right and 25m to the left, 20 forward and 20 backward arm circles, 10 push-ups, 10 pull-ups, 10 sit-ups, 10 back extensions.

Skill:  Handstand, Handstand walk

WOD:

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Rope Climb Options

You can climb fast and secure with the technique on the left, a little slower and more secure with the technique in the middle, really fast with minimal security with the technique on the right.

Image courtesy of CrossFit.com

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