Future CrossFitter, Avery Harper, came for a visit last week!  

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

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  1. Worst day for a long time. Came in grumpy and left that way. LOL! Poor showing in the WOD, absolutely no intensity at all, I remember doing a WOD about 15 months ago with Brandon that involved DB thrusters where I hit the same wall and had nothing to give. I’ve just had a day off, so not sure what is going on. No pulling power on the row, rowed each 500 as follows: 1.42, 1.47 1.48, endured the GHD’s and crawled between exercises. Rope climbs were slow and technically bereft. Ugh!!! Back tomorrow to buck the trend.
    Good job to everyone at lunch especially Kevin and Spider who handed it to me.

  2. Ben- couple things…jack, cheeseburgers, and oreo’s. Daily essentials that always keep me on track. Pretty much anything beefcake!