2011-06-09 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Handstands and Handstand Push Ups

WOD: For time
3 Rope Climbs 15′
5 Stone Shoulders (no bounce…pick it all the way up)
10 L-Pull-ups*
800M Run
2 Rope Climbs 15′
3 Stone Shoulders (no bounce)
7 L-Pull Ups
400M Run
1 Rope Climb
2 Stone Shoulders
3 L-Pull Ups
200M Run

Results
11:30 with 100 lbs stone. I modifed L-pull-ups by doing knee tuck pull-ups after the first round.

WOD 2:
Box squats 2X12 @ 55% +25%Band Tension