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« Muscle-ups are Fun! | Main | Nothing like it! »
Wednesday
Sep092009

Fran will make you an addict!

DateWednesday, September 9, 2009 at 8:03AM

Today's WOD:

Strung-Out, Backwards & Upside Down Fran

Run 1200m

9 Pull-ups

9 Thruster 95/65 lbs

Run 800m

15 Pull-ups

15 Thruster 95/65 lbs

Run 400m

21 Pull-ups

21 Thruster 95/65 lbs

Warm-up:

  1. Run 2 Laps >>>
  2. Shoulder ROM
  3. Medicine Ball Clean
  4. Burgener Warm-up
  5. Ring Push-up
  6. Samson Stretch
  7. Walking Ham Stretch
  8. Back Extension
  9. Sit-up

1 round of 8 reps.

Morning Crew Results:

David 21:23

Suzanne 29:08 Scaled

Liz 26:52

Clarence 25:48

Jorge 27:08 Scaled.

Kevin 30:50

Will 28:05

Terri 29:14, Scaled.

Neil 21:00

Larry 26:00 Scaled.

 

Afternoon Crew Results:

Teresa 35:30 Scaled.

John 28:00 DNF

Christon 20:25 Scaled.

Shannon 34:30 Scaled.

Tyler 30:40 Scaled.

Brian 32:30

 

Today's Offsite Wod:

Walking Lunge 25 Steps

Burpees 25 reps.

4 Rounds for time.

Warm-up:

  1. Jumping Jacks
  2. Sit-ups
  3. Air Squat
  4. Samson Stretch

1 Round of 10 reps.

 

Does Ibuprofen Help or Hurt During Exercise?

 

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