Announcements - Happy Valentine's Day - come on down to the '62 room at 0530 and show yourself some CrossFit LOVE!! We will meet in the '62 room to warm-up and then move up to Hayes Gym for the WOD.
If you are not at West Point, I apologize in advance for this very specific West Point WOD.
Equipment required - JUMP ROPE...you've bought one..right?!? and Hayes Gym set up for the IOCT.
Warm-up and instruction - we will demo all phases of the WOD and then give everyone a chance to practice their technique. I will ask an IOCT shelf-master to demo the shelf and provide DPE-approved points of performance and hints...so if you are an IOCT-wizard, get ready to brief the group and demo!
WOD: We will start NLT 0545 so we have time for all the fun!
Run 2.5 laps (approximately 400 meters)
NOTE: After you complete your laps on the track, run back down the start and go again!!!
NOTE2: We will stagger start, so bring a wrist watch!!
'ANNIE' (12 minute time cap so that folks aren't late for formation!!)
Double-unders (3:1 single-under scale)
Sit-ups (APFT standard with feet unanchored)
Compare to: 25 OCT 2012
Post number of rounds complete for the WOD and time for the cash-out!