Strength/Skill Development
Complete 3 rounds of A1/2:
A1. Front squat @ 20X1 x 5 reps
A2. DB row @ 21X1; 6-8 reps
WOD
Option #1 “Patty-Lite”
AMRAP in 12 minutes of:
30 double unders
20 deadlifts (Use ~60-70% of a multi-rep front squat NTE 135/95lbs.)
10 front squats
A 15 minute version of this WOD was last completed on100922.
Option #2 Open WOD 12.4 “Karen+”
AMRAP in 12 minutes of:
150 wall balls
90 double unders
30 muscles ups
Post best DL, WOD option and results.
With 40s to go on Friday Rick had completed 9 muscle-ups and turned to Corey and said, “2 more”. The picture is Rick hitting his 11th muscle up as timed expired. Corey had completed 10 muscle ups earlier that morning. Gotta love some friendly competition.
I don’t know about all of you, but I have had a blast watching each of you challenge yourselves mentally and physically over the past 4 weeks….one more week to go!
Name WOD 12.4 Score
Scott 191
Dan F 208
Tina 192
KK 181
Daniel 240
Amber 241
Evan 195
MenneM 174
Hans 150
Robert 214
Shanna 248
Corey 250
Shannon 240
Brooke S 183
Katie B 156
Opt#1 Saturday
Tina 4+46@55#
12.4 203.
ASAP is hosting a CSA Fair this month, so you can meet the farmers and get exactly what you need!
http://ashevillefoodie.blogspot.com/2012/03/celebrate-growing-season-at-asaps.html
12.4 218