20091213

Another bit of slacking, then work.

Range all week. But...
Monday:
AMRAP in 20 min:
15 ghd sit ups
15 back extensions
15 pull-ups
15 ring push ups
7 rounds + 15 ghd
Friday:
'Nasty Girls' in 9:10
Saturday:
3-6-9 rep rounds of 295lb DL & pull-ups
between rounds did 1-2-3 band resistance runs.
6:44

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At the old HQ, CrossFit MECCA in 2007