Annual Skill Testing Day

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.)

Weighted 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 2010,  Jan 2011, April 2012, Sept 2012 

 

Congrats to Adam for getting his first Muscle Ups tonight!

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