WE ARE A REGISTERED 2011 CROSSFIT GAMES SECTIONAL OPEN AFFILIATE!!!

How do you handle a WOD if there is a move you cant do?  Well if its a competition, you need to crush the parts you know you can do well and then try to relax and get through the bad parts.  You need to be able to throw all caution to the wind and just make things happen.  If you aren't able to get a rep then all you can do it be happy that you have tried with everything you had.  There is no failure if you lay it on the line.  If it is an everyday WOD, then you need to look at it differently.  YOu want to be able to scale the movement sop that you can build the strength in the range of motion.  However we need to remember that when we scale, its not just to make it easy on you.  Its meant to make it so you can do the movement.  Push yourself on your scales.  Force your body and your muscles to grow and get stronger so that you can eventually do the movement.  Bring it!!

You will need to register for the WOD whether you are an Inferno Member and doing the WOD on Thursday or if you are ANYONE and wanting to do the event on Satirday!!  Click here!!!

Sectional OPEN WOD #4

10 min AMRAP of:

60 reps Bar Facing Burpees over Bar

30 reps Overhead Squats (120#, 90#)

10 reps Muscle-ups

Info on the WOD here

FEEL THE BURN!!!

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"Bring the Tingle"

INFERNO Warm-up x 3

Complete the following:

.

21-18-15-12-9-6-3 reps

Deadlifts (225#, 155#)

Kipping Chest to Bar Pull-ups (no butterfly)

.

then...

.

Handstand Hold

3 minutes

and

"L" Hang Hold

3 minutes

*  how much time can you get in 3 minutes for the HS's and then for the L-sit.

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