Friday, November 20, 2009

Saturday, November 21, 2009 WOD

10:00 Advanced Session:

-Muscle-Up Practice

(21-15-9)
One Arm (right) DB Thrusters 50 lbs
One Arm (left) DB Thrusters 50 lbs
Pull Ups

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11:00 Regular Session:

Rooftop Fun...
Max rounds in 20 min:
5 Getups
Single Lap Farmer Carry (heavy db's)

(each rest on farmer carry earns you 10 burpees after wod)

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2 comments:

Holmes said...

9:30 on the advanced workout

[Mongoose] said...

I think 12 something at the 10:00

about 6 rounds at 11:00