3 rounds for time of

20 squat jumps 45lbs
10 hspu
5 muscle ups

Media:
Friday WOD

10 thoughts on “Friday WOD

  • November 6, 2009 at 2:45 pm
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    Squat – 45X5, 95X5, 135X5, 185X5, 225X5, 265X5X4

  • November 7, 2009 at 12:36 am
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    Went with "Annie" today.

    5:18.

  • November 7, 2009 at 3:17 pm
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    Lucas-
    What is the name of that first song on your playlist? I forgot…thanks!

  • November 7, 2009 at 4:27 pm
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    Ghostland Observatory, Sad Sad City.

  • November 8, 2009 at 12:10 am
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    Thank you Lucas!

    Mud run was big time fun! Had a blast on the A-team! 🙂

  • November 8, 2009 at 12:36 am
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    5k row:

    18:07

  • November 8, 2009 at 2:56 am
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    Saturday:

    Bench – 135X5, 155X5, 185X5, 220X5X3

    Deadlift – 135X5, 225X5, 275X5, 315X5, 335X5

  • November 8, 2009 at 2:39 pm
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    20 minute AMRAP
    12 snatches
    10 pushups

    15 rounds

  • November 8, 2009 at 2:51 pm
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    Who did the mud run?

  • November 8, 2009 at 6:12 pm
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    A Team gave a fine accounting of themselves. Spotted them at the vertical obstacle and at the finish.

    I saw Bo (I think) coming back from the first turn around. He was actually running and maybe in the top 20 or so at that point.

    I finished "right" behind him, by about a half hour I'd guess based on that blistering pace.

    Andrea ran as an individual, and smoked it – maybe 10 or so ahead of A Team.

    Jody, who has been to CF7 a couple of times and plans to join, was on a team from her gym in Weatherford, Good Girls Getting Dirty. They were I think 5th with a time of about 1:19.

    The event it self was well run, on time and all that.

    Looking at adding this to my regime:

    http://www.anaerobicendurance.com/page/index.php?menu=about&page=faq

    Ronin

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