Warm up:
2 rounds of:

200m Row
5 Thrusters (bar)
5 Push ups
5 Pull-ups
100m Run

Strength:
21 reps of back squat (unbroken)

WOD:

50 Double unders
5 Muscle ups
40 Double unders
4 Muscle ups
30 Double unders
3 Muscle ups
20 Double unders
2 Muscle ups
10 Double unders
1 Muscle up

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Media:
Friday WOD, July 27, 2012

6 thoughts on “Friday WOD, July 27, 2012

  • July 26, 2012 at 6:49 pm
    Permalink

    After the Saturday 9am WOD, Mackenzie will lead a group yoga/stretch session – be sure to make plans to stay for that!

  • July 26, 2012 at 6:52 pm
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    Win pr on dead lift 330 shut up squared it happened and was in perfect form.

  • July 27, 2012 at 9:20 am
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    CF Waco today… Great place great people very welcoming.
    Speed wk:
    800 m rest 3 min 800 m

    5 rounds:
    7 MUps
    21 SHDP
    time 16:40

  • July 27, 2012 at 5:37 pm
    Permalink

    14:12 nice chill Friday afternoon class

  • July 27, 2012 at 9:15 pm
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    12:16 Rx.

    DU dragging me down.

  • July 28, 2012 at 1:13 pm
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    170# squats
    5:26 RX WOD. Shoulders got really tired really quick

Comments are closed.