9/18/12
Strength
4 sets of:
4-6 Press
:90 rest
6-8 Strict Pull-ups
:90 rest

WOD
3 rounds of:
10 push press (45/30kg)
20 ball slams (30/20lb)
30 anchored sit-ups

Just when your abs were back to normal after "Annie", we are throwing some anchored sit-ups back in the mix. Don't worry though. I'm sure your abs are stronger, bigger and BADDER than the last time they tangled with anchored sit-ups. You'll be pleasantly surprised with how good it feels to cough, sneeze and laugh!

Muscle-Up Clinic! Are you looking to be part of the CrossFit Fire Affiliate team next year? Do you have unassisted pull-ups? Then get your fannie to our muscle-up clinic! We will go over progressions and assistance exercises that you can be working on so that you're a muscle-up PRO by the 2013 Open. This all goes down Sunday, September 23rd at 9AM. Make sure you register! This event is free!