Thursday 20.9.12

Skills: Balance. (scale, frog, L/V-sit, superman)

WOD

Strict Pull-Ups (body stright, no swinging or kipping allowed)
'fan'>Uneven Push-Ups
L-sit: hold as long as possible
3 minutes on each task

Total score=count total reps Pull-Ups + each 'fan' + seconds held on longest L-sit

So this is Tim who came in on Thursday night & took on our standing Puke box challenge: replicating our logo & holding a beautifully controlled crucifix for over 3 seconds. What an awesome sight. So he takes out the 3-month free membership for being the first to do it I also owe Tim a big thanks as he gave me the 'missing link' to achieving my very first muscle-up! ...& proud to say it was strict one with no kipping & both arms 'in-sync' .

So welcome Tim, its great to have you on-board @ CrossFit Pukekohe.