CFVP would like to give a big shout out to Mike Shaw and Tonya Charland. We don't think Mike ever gives himself enough credit. He hopped up on the pull-up bar and did a bar muscle-up with NO KIP. Shaw….you're a beast! Tonya is getting ready to represent CFVP at the 2011 CrossFit Games. She got a PR Deadlift at #335. Great job Mike and Tonya.
Friday Strength/Skill Work: Go through an extended warm up then pick one of the following two Hero WOD's. Scale as needed. Follow with post WOD stretching.
1. "Danny" 20 Minute AMRAP of 30 Box Jumps (24"), 20 Push Press (#115), 30 Pull-ups.
2. "Jerry" Run 1 mile, Row 2000 meters, Run 1 mile.