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Check out the great pics Annette took of 13.4 here!


WOD 04 03 13

A. 10 min to establish a max set of Double Unders or practicing double unders

B. Up to 3 attempts to establish a max (or near max) u/b set of Pullups (Adv: Kipping – avoid ripping at all costs).  You can also elect to use this time to work on the kipping pullup if you can do a strict chinup.

C. 3 RFT:

5 Squat Snatches (Choose your wt/ask a coach).  Sub is 20 KB Swings (53/35).

30 Double Unders

D. Max Plank Hold (Rx: Arms, Scaled: Dolphin)

Post times, loads, and comments.

Erik 13.1 2nd Pull

04 03 13
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One thought on “04 03 13

  • 04 03 2013 at 2:16 pm

    A. DU- 59
    B. Pull Ups- 20 (kipping). Only tried it one time since Kris suspects pull-ups will be involved in next open work out.
    C. Metcom 7:21
    D. Plank hold – 4:20

    PS- Just voted for Crossfit RTP in Independent survey!

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