Had a really good turnout today for the MCCF Hopper WOD. We pulled out of the hat and as expected it was that insane 3-5-7 Pull-up WOD that I’ve only seen 1 person ever do RX’d in my life. After doing the unscientific poll of asking if anybody could do it, which nobody could – we decied to draw again. The 2nd WOD we pulled was ‘SQT’.
‘SQT’
3 rounds
95#’s overhead, 10 reps
200 yard shuttle run. (we modified this to a simple 200 yard run around the building)
Rest
Max reps kipping pull-ups (Pull-ups were added as a component because of the 1st WOD pulled from the hopper)

Thanks to everybody for coming out as a good time was had by all. Special thanks to Oakland County CrossFit, CrossFit Transformation and Joe DeGain (CFHQ) for dropping in as well.

Please know that the picture of me is clearly a demonstration of an incompleted overhead movement…an example of exactly what NOT to do…

There are more pics in the photo gallery for eveybody to check out – Thanks Vinny!

Speaking of Vinny. Nice Job! Vinny had the best time/score in both SQT’ as well as pull-up portion of the workout

Please be on alert for additional hopper WOD’s coming to a box near you…