WOD 7/29/2011

Another scorcher today, so HYDRATE, HYDRATE, HYDRATE!

Warmups:

Inchworm

Wrist Mobility

Static Holds(let's do another Frog Stand test, and see if we can't get more names in the Hall of Fame)

Skill work: Partner Pistols. Counter-balance each other going down, help each other back up. Full ROM

Workout:

AMRAP 15

100m run

5 Pushups

10 Unanchored Situps

15 Squats

'Nasty Girls,' one of CrossFit's most famous workouts. 3 rounds for time: 50 Squats, 7 Muscle-ups, 10 Hang Power Cleans at 95#. Athletes are Annie Sakamoto, Nicole Carroll, and Eva Twardokens