WOD: 7-2-13 « Reebok CrossFit Back Bay Reebok CrossFit Back Bay

WOD: 7-2-13

by: Gino Escalante in: WODs
01 Jul

 

 

GS: 12 min AMRAP of:

10 second Lateral Plate Hold (one arm, then other)
10 second Front Plate Hold (one arm, then other)
10 second Lateral Plate Hold (both arms) 10 second Front Plate Hold (both arms) 10 Bent Over Lateral Plate Raises
10 Bent Over Front Plate Raises

WOD L1: For max reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

3 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

2 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

1 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

WOD L2: For max reps:

4 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

Rest 1 minute

3 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

Rest 1 minute

2 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

Rest 1 minute

1 min AMRAP of:

2 Bar Muscle Ups
4 Reverse Wall Climbs
10 Pistols

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High five!!!…

We have adopted a style of celebration that is unique to the palm of our hand.  This gesture generally happens when you and your gesture partner raise your hands to face level with palms facing forward. After a short bend in the elbow, each palm is accelerated towards one another.  Upon that sudden palm-on-palm contact, a loud “clapping” noise is produced.  This noise works as a response that signifies that the  gesture was done in a satisfactory manner.  If you happen to work out like a boss, but you take care of your hands unlike a boss, odds are you will not be participating in this gesture.  I encourage you to keep proper hand care (which we will cover next week) in order to not discontinue your ability to “high/medium/low-five” anybody.

It’s important,

CG

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