17 September 2012; “The Six Fingered Man”

Warm-up: 3 mins Single Jump Rope for Max Reps, 90 seconds of Double Unders, 45 seconds of attempted Triple Unders….

Skill/Strength: Turkish Getups, work up to a 1RM Turkish Getup with either Kettlebell or Dumbbell.  Athletes exceeding 100lb TGUs may use a Barbell.  Score will be max weight.

WOD: “The Six Fingered Man”

1-2-3-4-5-6-5-4-3-2-1 Pyramid of 185lb/115lb Thrusters and Strict Pull-ups, weight will be cleaned from the floor without exception

WOD2: Row 6 minutes for max distance

Athletes should perform Mobility of Practice Double Unders while waiting for a rower or recovering afterwards….

Optional Cool Down: 50 GHD Situps

ATHLETES COMPETING IN SATURDAY’S CAVEMAN COMPETITION SHOULD THINK ABOUT BEGINNING TO TAPER OFF TOWARDS THE COMPETITION.  TODAY SHOULD PROBABLY BE YOUR LAST DAY TO GO HARD AND FAST.  TAKE CARE OF YOUR HANDS, IF PULLUPS COME UP LATER ON IN THE WEEK, PLEASE SUB THEM OUT AND SAVE YOUR HANDS.  CONSIDER TUESDAY AND WEDNESDAY TO BE YOUR LAST WOD DAYS AND ONLY COME IN ON THURSDAY AND FRIDAY FOR MOBILITY, STRETCHING AND SKILL WORK….OUR 20 COMPETITORS SHOULD BE “CHOMPING AT THE BIT” TO CROSSFIT AGAIN ON SATURDAY….START HYDRATING NOW!!!!

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