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« Ddd, Double, Doubleunders! | Main | This guy is definitely NOT a CrossFitter! »
Friday
Dec112009

Now that's a good WOD. . .

DateFriday, December 11, 2009 at 3:48PM

Today's WOD:

Kettlebell Swing 24/16kg
Pull-ups
35, 25, 15, 10 Reps for time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Pull-up
  6. Ring Dip 
3 rounds of 10-15 reps.

MOD:

Kettlebell Swing
Kipping Pull-up

Post-WOD:

Roll & Stretch

Morning Crew Results:

Sal 18:01 Scaled.

David 13:39

Suzanne 15:28

Afternoon Crew Results:

Jose 10:09

Teresa 17:16

Kevin 15:03

Shaun 14:18

Tyler 15:04

 

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