You knew you had a few squats in your future. Listen to the nice trainer when she or he offers you the modified version of the workload. Or have that ice ready and waiting.
Three rounds for time of:
30 Wallball shots, 20 pound ball (10 foot target)
30 Squat Snatches, (or Power SN if you're modifying; either way the movement initiates with barbell below the knees) 75 pound bar.
And a reminder to work your flexibility! Check K Star's mobilitywod.com site and stay up on the range of motion work.
In the mean time some of us can breathe a little easier today: A) the warranty on the marriage evidently lasts until after the the 25th year is over...whew! and B) The NFL Football season is a go!
good 2 b back too!! 45# 10#wb slo and easy 21:something, ang u still killed it!
Posted by: Caprice | July 26, 2011 at 23:24
19:10 with 22# barbell and 10# wall ball.
Adam, Crystal and I ran 1/2 mile post WOD.
Posted by: Suzie | July 26, 2011 at 20:33
25:23 #45/ 14WB Jenn
14:56 Rx'd Black Swan
Great Time Mr.Bill & The White Swan.
Posted by: Black Swan | July 26, 2011 at 19:51
Tom, this definitely was a mind @#$% of a wod. Every time I put the weight down and step back for air I see Jeb and Randy picking it right back up pushing thru a little more. These guys don't ever come up for air. They definitely take the 5pm class to another level. Love working out with the swans.
Posted by: Bill | July 26, 2011 at 19:18
14:17 rx'd
Posted by: Jeb | July 26, 2011 at 18:27
14:28 rxd...great job swans
Posted by: Bill | July 26, 2011 at 17:53
Great job to all those at the 9/10 classes, I know some of you went rx'd but kudos to those still smashed who either mod'd or opted out.. this wod is a perfect example of how easy it is to deviate from good form as fatigue sets in...
Posted by: TommyBoy | July 26, 2011 at 15:32
Bill for you hard chargers at night its possible!!!
dont psych yourself out this early in the game!!!
You and the Swans need to get after this one...
Posted by: TommyBoy | July 26, 2011 at 15:26
33:20 wall ball 10#, snatch 22# bar
Posted by: Janice | July 26, 2011 at 14:17
25:05 rx'd
Posted by: Blair | July 26, 2011 at 13:34
19:59
Posted by: will | July 26, 2011 at 12:23
30 10 5
6 lb wall ball
22 lb bar Power Snatch.
5:44
Posted by: Chris | July 26, 2011 at 12:08
28:00
16lb ball; 55lbs: did 15 ground to overhead & 15 overhead squats each round.
Mods, mods, mods.
I sort of miss the afternoon people.
Posted by: Joseph Aihara | July 26, 2011 at 11:48
Thanks White Swan, I thought sub 15 minutes was possible until I saw your last time.
Posted by: Bill | July 26, 2011 at 11:26
19:53 rx'd
Posted by: John | July 26, 2011 at 10:28
Last time we did this wod:
http://crossfitmarina.typepad.com/crossfit_marina/2010/08/wednesday-2.html#comments
Posted by: The White Swan | July 26, 2011 at 10:20
30:05 rx'd
Posted by: Mike R | July 26, 2011 at 09:22
28:28 rx'd
It's good to be back :)
Posted by: Angela | July 26, 2011 at 07:49
Lookin good Deb!!
Posted by: Angela | July 25, 2011 at 22:20