28 OCT 2013 WOD

Courtesy of CrossFit Invictus Competition Blog (28 SEP 2013)

A.  AMRAP in 4 minutes of:
1 Clean (power or full) 205/135 lbs
1 Chest to bar pull-up
2 Cleans
2 Chest to bar pull-ups...then 3 and 3, 4 and 4, and so on
Rest exactly 8 minutes, then...

B.  AMRAP in 4 minutes of:
Same Clean and Chest to bar pull-up ladder, except weight for clean is 155/105 lbs.
Rest exactly 8 minutes, then...

C.  AMRAP in 12 minutes of:
250 meter row
25 kettlebell swings (32/24 kg)
50 Double Unders
(Every ten meters of rowing equals one rep for scoring purposes)
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Chest to bar pull ups - Matt Chan goes over some techniques for knocking out those chest to bar pull-ups.
Double Unders - Chris Spealler, arguably the sickest double underer in the world goes over some tips for performing the double unders.  If you don't have these, it takes practice...practice...practice.
Kettlebell Swings - While a relatively simple movement, there is some technique in perfomring these efficiently.  Reebok CrossFit One demos the kettlebell swing in this video.