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Wednesday March 27, 2013 CrossFit Stapleton- Denver, CO

Dr. Terry Wahls learned how to properly fuel her body. Using the lessons she learned at the subcellular level, she used diet to cure her MS and get out of her wheelchair.

WOD-Penalized”

For Time-

MOVEMENT                                                                     PENALITY

100 Hand Release Push Ups                                           100 yrd sprint

50 Pull Ups (strict)                                                            10x Box Jump (24”/20”)

100 Air Squats w/ ball under butt                               5 Burpees

100 Double Unders (Singles 2.5:1)                               10 singles @ each DU break

3 Minutes Front Lean Rest*                                            10x T2B

*feet 6” above elbows or hands (Rings for advanced peeps)

 

RULES

*Push Ups – Everytime you stop, break, and or rest with your chest on the ground constitutes a penalty. If a penalty is counted, you must immediately sprint 100 yards. Once the penalty is completed continue with the task. You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 yard sprint must be completed.

 

*Pull Ups– Whenever the athlete drops from the bar a penalty is assessed. If penalty is assessed the athlete will immediately perform 10 Box Jumps 24’/20” or any variation of that movement to include-step up/down… Jump up/step down…. step up/Jump down.

 

*Air squats-any pause at the top or bottom a penalty is assessed. If penalty is assessed the athlete will immediately perform 5 Burpees.

 

*Double Unders– If at any time the athlete trips up a penalty will be assessed. Penalty will be 10 Galo Garces’ (singles) before resuming DU’s.

 

*FLR- any time you break from FLR position a penalty will be assessedPenalty will be 10 Toes 2 Bar, before resuming task.

 

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