09.12.2011 – CrossFit Silverback

12
Sep

09.12.2011

WARM UP: Med Ball Toss

BUY IN:  Push Ups & Lunges

STRENGTH:  Overhead Squat max reps x 1, Front Squat max reps x1, Back Squat max reps x 1 

WOD:

AMRAP 15 min

15 x Double Unders

10 x KB Swing (70, 53)

5 x Pull Ups

CASH OUT:

By the time you get to this point even "light" back squats burn.

Jonathan swinging for the fences.

Alice leaves no doubt on her pull up!

Judi did 8 rounds with no band, great job Girl-rilla.

  

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2 Responses

  1. jonathan

    Big class at 5 am for a good WOD. 10 rounds + 11 double unders. Chris Douglas and Big T were strong, working on my right and my left and pushing me. Nice work, dudes.

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