CrossFit East Bay WOD @ BIW 101031
WOD 101031
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. IF YOU HAVE A COSTUME, WEAR IT TOO.
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If you want to grab a vest from GWPC, let me know so I can let them know. Make sure it finds it's way back.
With the lovely Andi @ GWPC:
3 rounds:
Row 250 meters
15 box jump 24/20
15 pull-up
8:07
Very painful and recommended burner metcon.
49:25 RX (no vest). PR by about 10 minutes. Vest next time!
murph: 53:01 rx (possibly rx+, as the weight vest was somewhere between 20# and 25# according to the BIW scale...)
that was a lot harder than i remembered...
The metcon that Max posted above: 11:14
Forgot that I climbed yesterday and was confused about why gripping the bar for pullups was so difficult.