Saturday, September 22, 2012

22 SEPT 2012 - CrossFit Wichita Mash-Up

Warming up at CrossFit Wichita for the Saturday Morning Mash-Up
Nasty things ahead! The CrossFit WOD was brutal at CrossFit Wichita!

Went to CrossFit Wichita today for their Saturday Morning Mash-Up. It's a weekly event where people across all skill levels and domains team up and give it their all for the win. I'm posting the WOD we did below for you to try out if you want. It wasn't the toughest WOD, but definitely all-body and all-invigorating!

INTENSITY:
3-Person Team Event or Solo

As a team, complete the following with ONE PERSON doing each exercise at a time. When the person doing the 400m run returns, he moves to Pull-Ups; the person doing Pull-Ups moves to Clean and Jerk, and the Clean and Jerk moves to the Run.

Each team member completing EACH EXERCISE is one round.


3 Rounds For Time of:
400m Run
Max Reps Pull-Ups
Max Reps Clean and Jerk (135/95)

As a solo competitor, complete the WOD as written.


RESET:
Heavy emphasis on hip motion and flexibility today!