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« November Hardest Working CrossFitter Award | Main | Why having a coach is important! »
Monday
Nov302009

Here she is again!

DateMonday, November 30, 2009 at 7:22PM

Today's WOD:

Fran

Thrusters 95/65 lbs
21-15-9 reps for time.
Last On: 07 20 09

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Shoulder ROM
  6. Kettlebell Press & Walk
  7. Doubleunders
2 rounds of 10-15 reps.

MOD:

Pose: Bent Knee

Post-WOD:

Deadlift 3x5
Roll & Stretch

Morning Crew Results:

Kevin 11:34  185-235-275
David 5:26 225-275-315

Afternoon Crew Results:

Chris 5:03 185-235-255
John 6:04 185-235-255
Kim 10:13 Scaled. 85-105-125
Jose 8:53 255-265-275
Terri 11:00 175-195-205
Tyler 8:22 225-225-225
Aaron 11:09 225-225-225
Brian 10:08 225-225-225
Dylan 20:33 Scaled. 135-185-185
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