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Thursday Warm Up: (this is a warm up, so focus on form, not speed) AMRAP 10 mins 20 double unders (60 singles) 5 pass thrus (pvc) 7 overhead squats (pvc) 9 burpees Strength: Deadlift Find a weight you can do a set of 8-10 reps with very good form. Do each rep from a dead stop. No rounded Backs allowed. If you know your 5RM, try 5-10% less than that. WOD: "Nancy" 5 rounds 400m run 15 Overhead Squats 95/65lb
Justin Goodman
7/6/2011 11:12:30 pm
Dang it, I'm sorry I'm gonna miss this WOD. Good luck and go unbroken.
Rae
7/7/2011 12:41:56 am
tell me if I get bumped off the board
Brandon Ecker
7/7/2011 01:33:20 am
Jefe, are you sure it was Mikko? I know Austin Malleolo did the WOD in under 3 minutes. The video you were talking about sounds like the video with Malleolo.
jefe
7/7/2011 03:28:37 am
ur right dude...i just watched it again..it wasnt mikko, but malleolo. my bad on the confusion.
jefe
7/7/2011 03:30:41 am
duuuu:
hattie
7/7/2011 04:10:24 am
Great interview on 'Blackened Out' today with Chef Nathanial Zimet (of Boucherie and the Purple Truck) in which he credits CrossFit as one of the major factors in surviving and recovering from being shot 3 times at the end of May. Comments are closed.
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