Thursday 09/06/25 and Friday 09/06/26

"Biceps are like lipstick, they may look pretty... but other than that, they're useless."

- Coach Rippetoe

Mechanics

- Double-under work

- Ring work

- Rowing art

WOD

'Annie'

50, 40, 30, 20, and 10 rep rounds for time of:

Double-unders

Sit-ups

then:

Max effort Ring pull-ups

Max effort 1K row

Post times and rep count to comments.

This year, the CrossFit Games will be testing for steroids for the first time. Sevan caught up with top games competitor Chris Spealler, and asked him what he thinks about steroid testing.

Spealler on Steroid Testing video ... [wmv] [mov]

- Games2009.CrossFit.com