09.28.2011 – CrossFit Silverback

27
Sep

09.28.2011

WARM UP: Run and Skip

BUY IN:   KB Complex

STRENGTH:  Deadlift 5 x 5 @ 75% or TGU 3 x 3 

WOD:

3 rounds
21-15-9x reps
Overhead squats (95#/75#)
Pull-ups

CASH OUT: Tabata Rope

Jonathan looking ready for the Tough Mudder, or at least a cheeseburger.

Look who's back and lifting heavy. Good to go Todd.

Ryan, working hard and turning a goat into a strength.

and the scary part, Vaughan is just getting warmed up.

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3 Responses

  1. Donna

    Dick, you were brave to enter the Girl-illa territory this morning! We enjoyed having you teach our class, thanks for all your help with technique!

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