Skill:
Proper back extensions

WOD:
4 rounds for time of:

800m Run
25 Back extensions
30 Sit ups

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Want to get fancy with your handstand pushups? Try a tiger bend handstand pushup

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The most beautiful waves ever surfed:

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Media:
Friday WOD, January 20, 2012

6 thoughts on “Friday WOD, January 20, 2012

  • January 20, 2012 at 8:26 am
    Permalink

    Dropped in at Alamo Crossfit this am…
    CF7 wins again!
    15:26RX
    WOD:
    9-6-3
    C&J (135)
    Burpees
    9-6-3
    C&J
    Burpee Box Jump
    9-6-3
    C&J
    Burpee Pull Up

  • January 20, 2012 at 8:38 am
    Permalink

    23:00 – beautiful morning to run. Alamo CF WOD looks terrible. nice work.

  • January 20, 2012 at 9:30 am
    Permalink

    Lucas, Nick, Summer, (and anyone else interested in improving their pullup mechanics) – the mobility wod I was telling you about yesterday is Episode 360/365: Pull Up; Pathomechanical Indicators.

    If you click on Amie’s mobility wod link to the right, it should take you right to it.

  • January 20, 2012 at 10:07 am
    Permalink

    I like it, Scotty. Thanks. That KStarr and Pocket Paoli are wizards.

  • January 20, 2012 at 11:29 am
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    Lung and Leg Burner – 19:43

    Kyle is too fast for me.

  • January 20, 2012 at 6:00 pm
    Permalink

    20:43 on the WOD and I got my first four muscle ups FN siked about it.

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