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Tuesday 02/17/09 WOD

By 02/16/2009No Comments

Warm Up

2 Rounds of the following:

  • 10 Overhead Squat (PVC)
  • 10 Jumping Pull Ups
  • 10 Push Ups
  • 200 Meter Row

Workout of the Day (WOD)

21,15,9 of the following for time:

  • Overhead Squat  95#M / 65#W
  • Pull Ups


  • Back Extensions 3 x 15 – 20 reps
  • Glute Ham Sit Ups  3 x 10 – 15 reps


Rhett has been with us for a couple of months and made incredible gains.  He would never have gotten his chin over the bar when he first started.  Sorry that Rhett is leaving us and relocating to Santa Cruz California.  Good luck and keep CrossFitting!!!071Melanie from CrossFit Old Town, Va. stopped by for a WOD as New Member Romeo cant believe he just joined the Madness.117