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Monday 04/27/09 WOD

By 04/26/2009No Comments

Warm Up
Run 800 Meters or Row 1000 Meters
Samson Stretch
Light Dead Lifts for 3 sets

Workout of the Day (WOD)

Dead Lift 3 – 3 – 3 – 3  (70%of max)

Rest as needed then:

“Black Jack”
Push Ups Sit Ups
20               1
19               2
18               3
……………
2              19
1              20
total reps is always 21 “hence Black Jack”

036035 023 022 021 015 010 018 031

We had several surprise visitors today.  Robert and Yu from CrossFit East (Jacksonville) and Joel owner of CrossFit Big Island Hawaii and a local friend Bryan who all enjoyed todays CrossFit Affliction WOD.

 

 

Steven