Friday, November 8, 2013

Warmup:
400m Run
3 Rounds
10 Pass Throughs
10 Air Squats
20 Jumping Jacks
10 Pullups or Ring Rows
10 Pass Throughs

Strength:
Clean and Jerk 5-3-1+-3-5

WOD:
3K Row for Time

Day 8 of Plank Challenge: 45 Seconds
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2 comments:

  1. JAXFriday, November 08, 2013

    Grim: 12:42
    Hi Hang Clean-95-105-125x2
    3k Row

    Bee:
    Deadlift: 195-235-275x1
    7 Rounds
    7 Front Squats-45#
    14 Situps

    Barricade: 15:57
    Deadlift: 135-165-195x3

    Sideswipe: 12:10
    Hang Power Clean-83-103-123x3
    3K Row

    ReplyDelete
  2. JAXSaturday, November 09, 2013

    Starscream: 9:57
    Deadlift: 160-195-225x3
    7 Rounds
    7 Back Squats-95#
    14 V-ups

    Shockwave:
    Deadlift: 175-215-250x1

    Maritza: 13:54
    Deadlift: 83-93-103x4
    3K Row

    Jorge: 11:36 (7:31mi)
    Shoulder Press: 70-85-100x3

    ReplyDelete

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