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Thursday, March 25, 2010


Clients
Ring Dips 5 x 5 weighted; rest 2 min b/w sets
+
10 min AMRAP
7 Thrusters, 115#
12 KBSwings, 53#
7 C2B Pull Ups

MWOD
Part 1
A. Speed Dead Lifts @ 43% of 1RM (175) + grey bands; 10 sets of 2; rest 45 sec
B. GH Raises 12 x 3 sets w/ red band; rest 60 sec
C. Dimmel Dead Lift @ 175 x 20 x 2; rest 120 sec
Part 2
A1. amrap COVP Pull Ups x 3; rest 60 sec
A2.amrap Ring Dips x 3; rest 60 sec
B1. GHD Situps x 15 x 3; rest 60 sec
B2. Half V-Ups x 20 x 3; rest 60 sec
C. L-Sit Hold for total of 60 sec

Sectionals WOD 1
video

1 comment:

  1. That video, ladies and gentlemen, is what we in the crossfit world... "BEASTLY", "SICFIT" or whatever you wanna come up with. Crazy fast bro.

    ReplyDelete