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Mondy 09/22/08 WOD

By 09/21/2008No Comments

Workout of the Day (WOD)

For Time:

Row 500 Meters
Run 400 Meters
Row 500 Meters
Run 400 Meters
Row 500 Meters
Run 400 Meters
Row 500 Meters
Run 400 Meters

Results:

  • Jon                20:18
  • Steve Land  18:07
  • Steve B         18:54
  • Bryson           18:09
  • Steve Spin     19:56
  • Angel              24:04
  • Gidget            21:44  scaled
  • Jenn                20:20
  • Lance             24:35
  • Jason             18:05
  • Steve Low      18:58
  • Heidi                20:36
  • Neal                 16:50

Core:  Planks 3×15
            Ab Mat  4 rounds 20 sec on 10 sec off

Optional:
Weight training

  •      Bench Press 3×15
  •      Cleans 3×15
  •      Push Press 3×15

Click on the video below compliments of CrossFit HQ.  Remember how I always tell you Dip, Drive, and Press. 
Push Press: The Dip – video [wmv] [mov]   w/f safe

Steven