9.20.13 Substitute

WOD: Substitute

Skill: L-Sit Holds 3x10sec / Full Snatch 5x5

4 Rounds for time.
20 X-Planks
300m Row

Tip of the Day: Most common mistakes in CrossFit are kipping without a base of strength, cherry picking workouts, half assing your workouts, overtraining, too much competing/not enough training, lack of accountability in ROM, and avoiding scaling for Rx distinction.

Joobin - 9:32
Abby - 10:58
Ben - 8:14
Tara - 7:24
Corretta - 9:15
Victoria - 10:01
Orlando - 9:24
OJ - 8:59
Chris B. - 7:05
Tim - 7:10
Danny - 6:55
Tom S. - 7:34
Keri - 7:45
Kyle M. - 6:40
Rich - 6:20
Eric Sr. - 9:38
Jennifer P. - 12:44