08.18.2011 – CrossFit Silverback

22
Aug

08.18.2011

WARM UP: Med Ball Toss

BUY IN:  15-9-6 Push Up, Sit Up, Squat

STRENGTH:MOBILITY: Squat and Sofa Stretch

WOD: 

4 rounds
40-30-20-10x reps
Walking lunge steps, forward
Push-ups
Walking lunge steps, reverse
Sit-ups

CASH OUT:  Row 500m Sprint

 

Ryan mid WOD

"Jazz Hands"

When you think I'm not looking at you is exactly when I'm looking at you.

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1 Response

  1. Much needed stretching. My knee didn’t hurt at all but dang I am one tight wound fella. I thought my quads were going to snap during the sofa stretch. It literally felt like they were being sliced in two. The squats weren’t much better.

    WOD killed me. Brad crushed it. My eight weeks of beer and no activity showed it’s fruits during the later stages of the day.

    500 row 1:43.7 and then my body went numb. I literally couldn’t feel my nose! I took a trip to the dark side.

    Thanks Matt.

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