Annual Skill Testing Day

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WOD  

Gymnastic Skill -max reps in one minute:

  • Muscle Ups -10 M/5 W
  • Max Double Unders -minimum 100
  • Chest-To-Bar Pullups -30 M/20 W
  • Handstand Pushups -25 M/12 W
  • Max Rope Climbs -20' (min. 4 in 90 sec.)


IMG_0001Weighted Lifts -max consecutive reps of each: 
(minimum 5-7)

  • Deadlift -315# M/225# W
  • Thrusters -165# M/115# W
  • Clean and Jerk -195# M/125# W 
  • Snatch -140# M/105# W

Cardiovascular Intensity For Time:

  • Run 400m
  • Row 500m

 Compare to Nov 2010Jan 2011, April 2012, Sept 2012 

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Congrats to Adam for getting his first Muscle Ups tonight!

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Rich F
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Josh N also got his first Muscle Ups and Robin was channeling the power of Rich during his WOD today! 

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