WOD - 110414

vTIfss5oF8w

Complete four rounds:

3-20m wind sprints

5 Front Pulls

10 FL Rows

15’ Cirque

notes:

1) The Wind Sprints should be performed with an all out effort. You may pause for a 2 to 3 breaths in between each sprint.

2) Move immediately from the Wind Sprints to the Front Pulls.

3) You may use adjust the body position as needed during the Front Pulls. Note that a different position may be used for the ascent and descent. For example, a tuck may be used during the ascent and then a straddle during the descent.

4) Move immediately from the Front Pulls to the FL Rows.

5) Move immediately from the FL Rows to the Cirque.

6) You may rest 2-3 minutes between rounds.

7) Remember to work hard, but to scale this workout as necessary.

towel pullups; if they are too difficult, or you can't get at least 10 reps, do towel rows.

filmed 2 rounds of FSP (w/ improved MU BL transition)

TRVaCjx4dhs

and first round of WOD

YGVIDfcwIKs

http://thejsap.blogspot.com/2011/04/041411-improved-muscle-up-back-lever.html

Tsoonami that is so sick!!!!!! MAN you are strong!!

pogo69 said:

towel pullups; if they are too difficult, or you can't get at least 10 reps, do towel rows.

I can probably get 10 towel pulups for the 1st rd... But the 2.3.and 4th i will probably have to break them up(i will prob get 6-8 before stopping), should i scale down to towel rows for the later rds then?

Nice Tsoonami!! That was Awesome!! So jealous 8)

Thanks guys, there was a short rest period in between the front pulls and the front lever rows, I just noticed it looks like I did it all in one go...

towel pullups; if they are too difficult, or you can't get at least 10 reps, do towel rows.

this^^^

you go to such an awesome gym tsoonami!

so jealous.

[/hates his 'mainstream' gym]

A+ ts00nami! Keep it up!

Stubadubb. If you cannot do cirques, scale down the rope climb version. However, don't use a version that allows an assist of your legs.

Nice, Tsoonami. CFgym?

Thanks all. The gym is a parkour gym in DC, although we do have a powerlifting program that is similar to crossfit in that it combines several disciplines (we of course think it's better, though ) check out the link in the video (urbanevo.com) for more details if you're in the area and interested

That gym looks awesome, I wish there was more of them around!

First Primal Fitness, now this Urban Evo place... I need to get out Baltimore and move back to MoCo so I can justify the commute to DC. lol

And like everyone else said ts00nami, great work with that display. I'm a ways away from FLs and PLs, but seeing vids like this always inspire me to get some work done.