12.20.2012 – CrossFit Silverback

19
Dec

12.20.2012

WARM UP: Run and Skip

BUY IN:   Rope x 100 x then Run 200 then R0w 250

STRENGTH: Partner Pull Up Ladder 1-10 (Dead Hang)

WOD:

Dirty Diane
3 rounds, 21-15-9x
Deadlifts (225# 145#)
Handstand push-ups
Box jumps (24 inch)

Cash Out: 

Med Ball Sit Ups x 2 min

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