WOD, Tuesday, Dec 1, ‘09
Posted in News - No CommentsDecember 1st, 2009 by Coach Rob
Max rounds x 20 min:
Burpee, 25 reps
Back Squat, 15 reps, Men: BW, Women: 2/3 BW
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5 min x 5 rounds w/ 1 min recoveries of any combination of the below:
Bike, run, row, jump rope, speed ladder, shadow wrestle/box and heavy bag
Max rounds x 20 min:
Burpee, 25 reps
Back Squat, 15 reps, Men: BW, Women: 2/3 BW
3 rounds (21-15-9 reps) for time:
Handstand Push-up
Run, 400 meters
Pull-up
Rest day
Read more...“Elizabeth“
3 rounds, 21-15-9 reps, for time:
Clean , Men: 135#, Women: 95#
Ring Dip, Mod: Bar Dip, 30-21-15 reps
*Saturday, Nov 28 - CrossFit Group WOD only from 10am – 12pm
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