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WOD – Wednesday, May 4, 2011


WOD – Wednesday, May 4, 2011

Warm-up:  Run 400m, 2 Rounds of 10 squats, 10 push-ups, 10 pull-ups, 10 sit-ups, 30 second Samson Stretch

Skill:  Ring Row


Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.

Time domain:  15-20 minutes

courtesy of


Enlarge image

Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected – video [wmv] [mov]

Drowning, Wikipedia.

75 Drowning and Near-Drowning Incidents in 15 Weeks, Fox News.

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