20091029

Day 1 week three of strong medicine

Warm-up & dynamic stretching.
50 double unders

Back Squats, 5x185lbs, 5x225lbs, 5x245lbs (previous 3RM was 230) 5RM PR

3 rounds for time:
250m Row
25 reps 75lbs hang power snatch
25 30 inch box jumps
17:42

3x10 30 second handstand holds, GHD sit-ups
50 double unders

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At the old HQ, CrossFit MECCA in 2007