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WOD – Friday, December 30, 2011

29
Dec

WOD – Friday, December 30, 2011

Warm-up: Run 400m, 10 front squats w/ pvc, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Strength: Front Squat  3,3,3

WOD:

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.

Time domain:  7-15 minutes

http://www.crossfitcookeville.com/

Post weight & time to comments.

http://www.youtube.com/watch?feature=player_detailpage&v=hUD1OstD0HU

How many Garage Women will get their 1st muscle-up in 2012?

 

 

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