20051116

Wednesday 051116


For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Post time to comments.

0515 EST at globo-gym
21:27, a few subs:
12# med ball
no rings, standard dips
no GHD, on ball w/feet secured & legs straight
rope pull downs 16 @100# per rope ascent

1430 EST on base
2xObstacle Course
Counters to Strikes
Leg Sweeps
Counters to Chokes and Holds
added some suicides and sandbag PT
ooo-freakin-rah

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At the old HQ, CrossFit MECCA in 2007