W.O.D. 4.13.12

Front Squat
10-10-10-10

then
3 Rounds for time of:
10 Front Squats (use 60% of your 10 RM)
7 Deadhang Pull-ups
10 Burpees over the bar


Read:
10 Things I learned from doing CrossFit by Avery Wittkamp

Video:
Natalie Burgener snatches - video [wmv] [mov] [HD mov]

Quote:
"The nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality."
-Martin Luther King, Jr. (1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)

Results:
Pooch 115/6:57
King 135/6:50
MikeS.105/9:48
Steve 55/8:56
Ellie 68/6:57
Amy 68/7:58
Becca 55/7:00
Pat 135/8:03
Jay 275/7:46
Kim 55/8:57
Gina 65/6:34
Mike 205/5:30RX
Joy 55/6:45
Chip 145/6:54
Lauren 75/8:17
Peter 165/5:41RX
Payne 105/6:18rx
Travis 155/6:17mf
Becky 65/7:45rx
Alexis 93/7:11bkr
Joe C 155/6:35bl
Justin R 105/7:41gr
Arin 83/6:42gr
Kate C 125/6:48rx
Megs 105/6:51bl
Josh Sch 165/6:10rx
Shawn 185/7:27rx
Mark B 145/7:30rx
Brian R 155/6:56bk?
Mel 95/7:04scale
DeeDee 95/8:23bl
Katie FM 80/8:08gr
Christina 75/7:27gr
KSB 90/7:51gr
John Sch 200/6:42rx
Kelly 55/7:00gr
Heather 75/5:54bl
Kate K 70/7:06bl
Lisa A 55/ 9:26
Sy 75/8:48
Renee 75/5:50
Susan 85/6:58
Barb Z 35/8:47
Mike W. 115/7:49
Sarah W. 55/11:05
Kara 55/7:37
Chris T. 55/7:58
Alanna 55/8:28
Dan L. 55/7:02
Chris A. 125/7:58
Kyle B 115/7:35
Mike T 155/4:13
Balmer 185/7:01
Olan 155/7:54
Kathleen 73/8:45
Drew 185/9:36
Justin 155/6:24
Jess C. 103/7:27
Andrea 75/10:37
Vinny 210
KT 115
Diego 155, 7:22
Jerry 145, 5:21
Matt O. 135, 8:10
Matt G. 185, 9:38
Borden 195, 7:52 (red band)
Sandy 75, 7:19 (green band)
Nick 155, 5:56
Erika 80, 6:38 (red band)
Randy 135, 9:01 (band)
Akeem 115, 8:25 (band)
Pam 80, 5:45 (blue band)
Melissa 80, 6:09 (blue band)