W.O.D. 8.7.14

4 Rounds for time of:

50 Strung Double Unders

15 Strung Overhead Squats (65/95#)

10 Strung Pull-ups

Coaches Notes:

Just a reminder that the above WOD is RX, if you cannot string the sets together that's ok...just maximize your intensity and keep the mechanics up. Scale according to level and ability, if you need to cut the reps in order to string the sets that's an option as well.

Community Notes: 

One mile time trial (plus some more TP trials) on the track at CFEndurance tonight at 5:30PM at the Upper Merion Track!!! Claim a top spot on the board!?!

Don't forget about open gym on Sunday from 11-1PM. Free for all KoP members to work on a skill, strength or missed workout.

 The Bridgeport Barbell Club has 14 lifters competing on Sunday at CrossFit Generation in a mock Olympic Lifting meet. Come out to support everyone if you have some time on Sunday, the ladies get going at about 8:00AM and the event will run through the morning and early afternoon. A few of your coaches are competing...guess who???!!!

Quote:

“The greater the obstacle, the more glory in overcoming it.” 

 ― Molière