Mar 312012
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- squats
- pull ups
- push ups
- kb swing
- double unders
- GHD
- sit ups
- hip extensions
WOD:
for time:
run 200 meters
25 SDHP, 115/80
run 400 meters
35 kb swing, 45/35
run 800 meters
75 wall ball
run 800 meters
35 ab mat sit ups
run 400 meters
25 chest to bar pull ups
run 200 meters
CrossFit – 300 pound "Grace" by Rob Orlando
Post time to comments
28:59 rx
38:35
80 lb SDHP — next time 90 lb
40 lb KB — next time 45
14 lb WB — stay there
Chest to bar — 2 gb