Tuesday, September 17, 2013

Warmup:
Coach Led

Strength:
Shoulder Press
10 Sets of 3 at 60% of 1RM

WOD: Your Choice
Pick a Challenge WOD or

12 Minute AMRAP
3 Deadlifts
3 Pullups


Wod is a modification of Crossfit Mayhem 43013
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2 comments:

  1. JAXTuesday, September 17, 2013

    Swerve: 4:09
    Lurong HPC/Sprint WOD:
    75# HPC

    Maritza: 5 Rounds + 1 Pullup
    9 Minute Amrap
    3 Deadlifts-53#
    3 Pullups-Strict-Blue

    ReplyDelete
  2. JAXTuesday, September 17, 2013

    Sideswipe: 17 Rounds + 3 Toe Touches
    12 Minute AMRAP
    3 Toe Touches
    3 Strict Pullups

    Shockwave: 12 Rounds + 2 Pullups
    12 Minute AMRAP
    3 Deadlifts-173#
    3 Strict Pullups-Thick red band

    ReplyDelete

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