1/27/2012

1/27

CrossFit 540: 5.15,6.15,7.15,8.15,1130,4.30,5.30,6.30

540 South: 5.15,6.15,11.30,4.30,5.30,6.30

MOD

Simple one today team, mainly directed at our newer members.  How often do you really push it to your  limits during the wod?  Im sure you go hard... but how hard?  Use the minute break in todays wod to give yourself a reason to give that extra effort.  You bet it hurts more.  And its harder to do.  But you also feel so much more incredible walking away when you know you laid it ALL down.  So skip the water break... and OWN THE WOD.

When the mind is strong, the body will follow.

General WOD

5rds

10 Deads

30 Nasties

Rest 1 min

A)185/135

B)155/115

C)135/95

AAB alt WOD

5 rds

30 DU

3 C and J @ 75%+ of max

rest 5 min

5rds

30 DU

3 Snatches @ 75% max

its ok to fail..... and be mad about it...