08.10.2011 – CrossFit Silverback

9
Aug

08.10.2011

WARM UP: Ultimate Stretch (+)

BUY IN:  Tabata Burpees x 8 rounds

STRENGTH: Deadlift x 3,3,2,2,1 @ 80%1RM

WOD: 

7 rounds, 21-18-15-12-9-6-3x reps
Row (calories)
Push-press (95#/65#)
Squat jumps

CASH OUT:Pull Up Ladder 1-6 x 2

First strength; thank goodness it's only 80% today.

Start with the row.

Crank out 84 or so Push Press.

Don't underestimate "the finisher" the squat jump.

CHECK OUT SOME MORE OF THE ACTION AT FACEBOOK!

 

 

5 Responses

  1. Ryan Yeatman

    13:26rx….Great work out. Matt said I am looking flexible….thats funny because I feel like a big a** 100 year old pine tree!!!

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