2013 CROSSFIT GAMES!

Friday, August 17, 2012

WOD - FRIDAY, AUGUST 17TH 2012

AM STRENGTH

A. 1-1-1-1-1 - DEADLIFT - 385-405-425-445-455 (NEW PR BY 20#)
A1. 3-3-3-3-3 - BENCH @ 70% OF 1RM ALL DONE @ 195#

B. WOD
5 MUSCLEUPS
2 FRONT SQUATS (205)
4 MU
4 FS
3 MU
6 FS
2 MU
8 FS
1 MU
10 FS

MY TIME = 4:52

PM WORK

C. WOD #2
"BATTLE FOR THE ISLAND WOD"
4 ROUNDS
8 DL
8 T2B
THEN:
4 ROUNDS
8 KB SWINGS
8 BURPEE BOX JUMPS

MY TIME = 5:11

D. WOD#3
4 ROUNDS
15 HANG CLEANS (135)
15 BURPEES
200M RUN

MY TIME = 8:22


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