1/31/11 WOD

Another early day photo, most still going strong 3 years later.

WOD

“Randy”

For Time:

75 reps Power Snatch- 75m/45w

 

Bonus Work

Push-up Static Ring Holds- 3 x 1 min

Saxson Side Bends- 3 x 20 each side

Side Plank w/ hip dip- 3 x 45 reps

 

MOBILITY WOD– 01/28/11 post

 

OPTIONAL STRENGTH CYCLE 1

WEEK 4

Day 1

1.  Hang Clean- 45/5, 55/5, 62/3, 67/3, 67/3

2.  Back Squat- 45/5, 60/5, 65/5, 65/5, 65/5

3.  Back Ext (hold 10lb plate)- 3 x 10

4. Rope Climbs- 8 ascents- 15′

Posted on: January 30, 2011admin

6 thoughts on “1/31/11 WOD

  1. Thanks to Kay Hall for hosting the Paleo Pot Luck lunch today. We enjoyed some delicious food (all Whole30 approved) and will be swapping recipes to keep this challenge interesting.

  2. Yes, thanks Katy!!! The potluck was great motivation to stick out the challenge till the end. Great food, fun crossfitters, interesting conversation!!!

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