07.21.2011 – CrossFit Silverback

20
Jul

07.21.2011

WARM UP: 400m + more

BUY IN:  PUSH UPS & LUNGES

STRENGTH:  Shoulder Press 5 x 5 @ 75% of 1 RM

WOD: “The Deal”

3 rounds
10x Burpee box jumps (24 inch)
20x KB swings (53#)
30x Squats
40x Walking lunge steps
by David Lampp

CASH OUT:  Pull Up Ladder 1-6 x 3

That was easy!

 CHECK OUT THE REST OF THE MORNING SHINANNIGANS ON FACEBOOK!

10 Responses

  1. Great! A Jonathan sighting!!

    The 8:30 Girl-rillas had the best cash out ever……….trust me, ONLY at 8:30!! Hopefully you will see photo evidence 🙂

    1. Jonathan

      Yes, a Jonathan sighting……doing a perfect demonstration of the “pooping dog” in scene 2. Thanks, Matt.
      14:12 Rx

      1. Russell Wells

        That is an ugh John. Matt had removed the 400m run because it would have been close to a 30 min WOD. You doing it in 20+ min with the run is pretty freaking awesome. Micki did it in 20:36 without the run. She said that today felt like it was her first week to ever do CF. She did not have a good morning.

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