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Monday
HAPPY 27TH BIRTHDAY LIZ! Warm Up: Arm Circles, SETS OF 4 10 Wall Angels 20 Banded Side Steps 15 Banded Good mornings Then: 2 to 3 rounds 5 Dead Hang Pullups 3 muscle up drills w/dip 10 sec L-sit 10 Back Extensions Strength: Warm Up Deadlift (7-10 mins) 2x10 95/65lb (starting weight) 1x8 increase weight 1x5 3x3 2x2 WOD: (30 min) 5 mins: Find 1 rep Max deadlift Then :Immediately set up for WOD (3 mins) 500m Row 27 SDHP 95/75 lb Three Rounds: 11 Push Press 95/75 lb 28 Double Unders Then: 27 KB Swings 2 pood/1.5 pood
Shari
11/27/2011 11:40:02 am
Happy birthday Liz! I'm back on the road and bummed to miss your big day (and killer WOD).
tess
11/27/2011 12:56:26 pm
Happy birthday Liz! Three more years...
Joe m
11/27/2011 04:16:18 pm
i will be doing your Bday WOD at Crossfit Durham today. Not because I want to but because I need to. Happy Bday Liz. PS the original WOD for today, GI JANE 100 burpee pullups for time is one of the 24 wods in 24 hours. Get ready
Elana
11/27/2011 09:14:23 pm
Happy Birthday Liz!
Whitney
11/27/2011 09:52:07 pm
Happy Birthday!!!!
Stephen C
11/27/2011 11:33:39 pm
It's Liz's birthday? Happy Birthday!
DotsIe
11/28/2011 03:28:38 am
happy Birthday, Liz!
CAthleen
11/28/2011 11:07:18 am
happy birthday! Hope u have a great day!!! Al and cathleen! Comments are closed.
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