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Thanks to everyone who has registered for FGB and signed the mandatory waiver! THESE ARE THE PEOPLE WHO STILL NEED TO SIGN THE MANDATORY WAIVER BY FRIDAY. PLEASE SCROLL DOWN A COUPLE DAYS AND CLICK ON THE CROSSFIT REDSTICK LINK. Demian Corey Tisdale Scott Taylor Margaret Von Almen Melissa Gibbs (Joe M., you are good! Just got you signed up today!) Thursday Warm Up: 5-7 min amrap 3 kipping pullups 5 Good mornings pvc/bar 7 kettlebell swings Skill: Double Under ladders 10 mins You must complete each set before moving on to the next. Ex. If you are beginner and you are on set 3 and you miss on 2, you must start the set of 3 over. Once you complete set 3, you may move onto 4. Beginner 1-2-3-4-5-4-3-2-1 Intermediate5-10-15-20-25-20-15-10-5 Advanced 10-20-30-40-50-40-30-20-10 WOD: for time 5 muscle ups (scale, 5 strict pullups, AND 5 dips or pushups) 10 Deadlifts, 245/175 15 GHD situps (scale situps, or split between ghd and situp) SPRINT 50 YARDS 5 muscle ups 10 deadlifts 15 ghd SPRINT 100 YARDS 5 muscle ups 10 deadlifts 15 ghd situps SPRINT 150 YARDS 5 muscle ups 10 deadlifts 15 ghd situps SPRINT 200 YARDS
Eric
8/17/2011 08:53:42 pm
Fun!!! Comments are closed.
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