Thursday
HQ rest day. Make up or try this one.
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500m Row
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25 Pull-ups
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20 Kettlebel swings 1/1.5 pood (Coach’s Wt. 2 Pood)
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15 Overhead squats 45/65lbs. (Coach’s Wt. 95lbs.)
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10 Burpees
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400m Run
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10 Burpees
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15 Overhead squats 45/65 (Coach’s Wt. 95lbs.)
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20 Kettlebel swings 1/1.5 pood (Coach’s Wt. 2Pood)
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25 Pull-ups
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500m Row
Check out the WOD.
Col BP McCoy USMC and CrossFit Ramstein, “The Ramstein†– video [wmv] [mov]
October 23rd, 2008 at 11:21 am
Early post….15:14 coach’s wt.
October 23rd, 2008 at 2:43 pm
Burnam….Coach’s Weight….20:57. Pull-ups killed me.
October 23rd, 2008 at 7:39 pm
Coach:
Matt D is a sick young man. Jeff Sr and I keep him happy by allowing him to repeatedly kill two old men! Matt, just joking – we love your workouts.
October 23rd, 2008 at 8:52 pm
Too bad there will be adult supervision there tomorrow, I had something special for Mike & Jeff
You guys inspire me
October 23rd, 2008 at 9:56 pm
14:17 as Rx’d.
Another 200 burpees closer. Skipped the last 100 for the night to let my shoulders rest a bit.
October 24th, 2008 at 9:50 am
16:43 (or was it 47?) Coach’s weight.
October 24th, 2008 at 12:30 pm
17:53 2 pood swing 65lb OHS.