For Time:
75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips
Results
View this photo
View this photo
Who hit muscle failure today on either the pull-ups or dips?
Alright SRCF MoBro’s: Movember is almost here! Hide your razors, it’s time to spread the joy and luxury of a mo to our loved ones while showing our support of the fight against prostate cancer. For the month of November I am programming “Mustache” every day for all the dudes. Think of it as an additional “checkout WOD”. You get to tell anyone who protests “I have to, it’s on the whiteboard. If I don’t then I am scaling the whole month.” Besides who would protest a mustache? That is like saying you don’t like bacon.
“Knowledge is power. Moustache is king.”
Nutrition:
“Cooking Seafood Bouillabaisse” with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]