How to Crush WOD 12.4…

In case you didn’t know, we’ll be doing Open WOD 12.4 tomorrow.  Here’s a description of this nasty workout:

Now, you may be thinking, “But I can’t do muscle-ups.”  While that may be true, don’t forget that you’re going to have to battle through 150 wall ball shots and then 90 double-unders.  So let’s not worry about muscle-ups yet, you need to get some efficient wall ball shots going and also bust out some serious double-unders.

Fortunately, these videos have some tips for you.

So, study up by watching the videos and bring your A game tomorrow.

Thursday’s Workout

5 rounds for time of:

Run 400 meters

10 burpee box jumps (24″/20″ for women)

15 kettlebell swings (70#/44# for women)

Ellen and Vargas looking serious at the start of the WOD.

Chris, aka the Silent Warrior, finishing his 44# kettlebell swing.

And finally, a big congratulations is in order for Justin.  He’s dedication and consistency is paying off, as he’s down 20# since starting CrossFit back in December.  Outstanding job!  

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