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Monday 11/03/08 WOD

By 11/02/2008No Comments

Workouts of the Day (WOD)

CrossFit Workout “Metabolic Day”

5 Rounds of the following for time:

500 Meter Row
400 Meter Run

Core Work = Back Exts, Glute Ham Situps

Practice the “Snatch” w/pvc pipe.

MMA Workout

1 Round of the following for time:

21 Thrusters 95#M / 65#W
21 Pull Ups
400 Meter Run
21 Push Press  75#M / 55#W
21 Glute Ham Sit ups
500 Meter Row
21 Hanging Power Cleans  65#M / 45#W
21 Burpees
50 Double Unders
21 Kettlebell Swings 53#M / 35#W
21 Back Extensions

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New friends from the Cert 1.  The Instructors were all incredible.  Cant wait to pass on the knowledge we soaked in.
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Muscle ups are all about Technique.

Steven