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Monday August 17, 2009

Matt demonstrating a "belly to bar" pull-up.

***Check out Joey's Paleo Journal for a simple asparagus recipe to add to an arugula salad and then post to comments any other recipes that you think might also go with the asparagus. 

WOD

Strength 

3x5 back squat

Metcon

Crossfit Hero WOD: "Nate"

AMRAP in 20 min of:

 

  • 2 Muscle ups (full lock out)
  • 4 Handstand push-ups (head to floor)
  • 8 Kettlebell swings (2 pood overhead)

 

* If you are unable to do a muscle up, do a burpee to pullup

* If you are unable to do two hand stand pushups in a row, substitute regular pushups - chest & chin to floor.

Post rounds completed to comments.

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Reader Comments (6)

10 rds + 1 muscle up in 20 min.... then completed 11th rd just for good measure.

August 17, 2009 | Unregistered CommenterJosh

9 rounds + 2 muscle ups... Rx

" i need to improve my HSPU's!"

9 rounds+ 2 muscle ups+ 4 HSPU+ 3 KB swings

5 KB swings short of 10 rds

53# KB

August 17, 2009 | Unregistered CommenterChelsea

13 rounds RX

245lb Squat 3 x 5

Matt I agree...the HSPU's were the limiting factor for me also!

August 17, 2009 | Unregistered CommenterJoey P

Damn Chelsea!

August 17, 2009 | Registered Commentertwoseven

12 rds
burpee pull up, 2 mat HSPU, 44#KB

August 18, 2009 | Unregistered CommenterTaylor

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