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WOD – Monday, October 24, 2011

23
Oct

WOD – Monday, October 24, 2011

Warm-up: Row/Run 800m, OHS w/PVC 10, 10 push-ups, 10 sit-ups, 10 back extensions

Strength: 10 minutes:  Work up to 1RM Hang Power Clean

WOD:

“D – Dirty 30″

Perform 30 reps of each exercise before moving on to the next.  Saw this one from Crossfit Balboa.  The name’s just to good to not give it a try!!

-SDHP (75,45)

-Thruster (75,45)

-Hang Power Clean (75,45)

-Pull ups

-Push ups

-KTE

-Box Jumps

-Walking Lunges

-Air Squat

-Burpees

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Curtis - checking in at the 30hour Adventure Race in KY

Curtis - checking in at the 30hour Adventure Race in KY

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