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WOD – Friday, January 29, 2010

28
Jan

WOD – Friday, January 29, 2010

Crossfit Games Final WOD 2009

advanced is listed first followed by the intermediate sub then beginner
Ladies

15 barbells cleans (100/75/45#)
30 toes to bar / Knee lifts / sit ups
30 box jumps (20 inches)
10 muscle-ups/pull up & ring dip / Jumping pull up & Jumping Dip
30 dumb bell push presses (25/15/5)
30 double-unders
15 thrusters (95/75/45)
30 pull-ups /pull ups / Jumping pull ups
30 burpees
Overhead walking lunges (25/15/5# plate)
.

Men

15 barbells cleans (155/135/115)
30 toes to bar / Knee lifts / sit ups
30 box jumps (24 inches)
15 muscle-ups/pull up & ring dip / Jumping pull up & Jumping Dip
30 dumb bell push presses (35/25/15)
30 double-unders
15 thrusters (135/115/95)
30 pull-ups /pull ups / Jumping pull ups
30 burpees
180mOverhead walking lunges (45/25/15#plate)

.
Example – Intermediate Men’s

you would do in order: 135# cleans, Knee lifts, box jump, pullup&dip,25# dumbbells push press, DU’s, 115#thruster, pullups, burpees, 25#plate lunges 180m

.
180m ~ out the garage to the 100m mark and back

Journal videos

Aubrey going RX, Donovan.... not so much
Aubrey going RX, Donovan…. not so much

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