01-20-2011 – CrossFit Silverback

20
Jan

01-20-2011

KTD: Ultimate Stretch (variant)

Cash In: KB Gauntlet 3×10 @ each weight

WOD:
The Bear Complex x 4
Row x 2:00 min (>550)
2 min rest
Three rounds

5-min Intermission (includes last 2-min rest period)

6x Heavy Lunge (3 each side) +
Burpees x 20
2 min rest
Three rounds

5 am welcomes The Bear.

Mmmmmmm, running.

The men pulled their weight, especially the ones who didn't realize at first that their rowers were set on resistance 10.

Renee crushed it, negative splits on every round. AWESOME!

1 Response

  1. Buckeye76

    Nice WOD to finish the week. My times: BEAR w/ Row 2:56 / 2:59 / 2:07 (this could be wrong) Lunge @ 45 (not enough 53 to go around) w/ 400 meter 2:13 / 2:07 / 2:04. Ryan was the “Hare” today as he posted a sub 1:40 (I think) for his last round of lunge / 400 meter – NICE JOB.

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