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« Row, Row, Row your boat! | Main | Smoothly from the ground to overhead »
Wednesday
09Dec2009

Oh! Here it comes . . .

DateWednesday, December 9, 2009 at 10:11AM

Today's WOD:

75 Push-ups
50 Sumo-deadlift high-pull 95/75 lbs
50 Ring Dips
30 Weighted Pull-ups 45/30 lbs
25 Handstand Push-ups
For time.

Warm-up:

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

MOD:

Sumo Deadlift High Pull
Handstand Push-ups

Post-WOD:

Calf Stretch
Roll & Stretch

Morning Crew Results:

Kevin 23:05 Scaled.

David 23:39 Scaled.

Suzanne 30:05 Scaled.

Afternoon Crew Results:

Kim 25:01 Scaled.

Jose 30:09 Scaled.

Chris 29:12

Teresa 31:10 Scaled.

Tyler 31:46 Scaled.

Terri 36:46 Scaled.

Aaron 28:01

Dylan 36:00 Scaled.

Shaun 39:34 Scaled.

John 34:23

Annie 25:12 Scaled.

AuthorGreg Keeter | CommentPost a Comment |
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