Monday WOD – 031113

Cara

Congrats Cara on your 1st Muscle Up! (This pic isn’t from the successful muscle up; she had to go and get one while I didn’t have the camera out!!)

CrossFit Games
Well, the first week of the Open is in the books. Everyone did an amazing job on 13.1; very proud of all of you!

Whole30
Reminder, your Whole30 essays are due this Wednesday!!  You can submit them via email to erik@whalingcitycrossfit.com.

1.Fran Practice
4 Rounds:
1a. Thrusters amrap in 30 seconds 95/65; rest 1 min
1b. COVP pull ups; amrap in 30 seconds; rest 1 min

2. WOD
For time:
30 wall balls
20 toes to bar
10 burpee pull ups