Wednesday, May 25, 2011

Deadlift
Beginner 5-5-5-5
Advanced 10 x 3 (use 55-to 60% of your one rep max)

 Bent Over Rows
3 x 8

Then For time

2 K Row

Post Wod
30 GHD Sit Ups
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1 comment:

  1. thomas wubbenMay 25, 2011 at 11:02 AM

    10x3 DLs with 30s rest btwn sets @ 185#

    bent over rows: 95-115-125#

    2K row (i.e. worst. crossfit. workout. ever.): 7:24.6

    1.7s slower than my old PR (7:22.9), but this was at 9am compared to 6pm last time. oh well, just wasnt mentally ready for this one and to quote scott "skins" radis (CFC)..."i blew my load to early"...you stay classy san diego.

    i was still not right for about 15 minutes post row.

    post: ~2min cumulative L-sit

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