Thurs 10/22/09

By October 21, 2009CFMC Blog Archives
DTR_8183.jpg Here is Brett and Casey rehearsing their “Cirque du Idiots” routine. Brett is doing the “dead cockroach” and Casey is doing her best imitation of the rolled up newspaper that killed it.

Today’s WOD:

Three rounds for time:

10 Muscle-ups
25 Back extensions
Run 400 meters

If you don’t have muscle-ups yet, do 4 pullups and 4 ring dips for every muscle-up involved. Yes, 4. F-O-U-R. That is not a typo.

  • Brett

    Back extensions? You must have bought a GHD. Praise jebus!

  • Jeff

    kick ass morning! thanks Tai!