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WOD – Friday, April 15, 2011


WOD – Friday, April 15, 2011


Burgener Warm-up [wmv][mov]
Shoulder Pass Throughs with PVC – Perform at least 20 pass throughs bringing your hands closer together every 4 reps.

Skill: Split Jerk



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round (this is tough on the coach so be mindful of your time).

Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.
Post times to comments.

Time Frame:

20-35 min (adjust/scale/modify as needed)

Compare to:  November 11, 2010 [prevpost=7128]

Why Crossfit and Adventure Racing go hand in hand. 1/2mi carry=no problem

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