Tuesday 7.12.11

Ryan S (congrat’s on your first muscle-ups the other day bro)

1. Warm-up WOD

run 200 meters

on your return do 2 rounds of:

10 pull-ups

15 push-ups

20 sit-ups

then run 200 meters

2. Get a grip

5 rounds

10 sdhp 95/65

10 toes to bar

30 double unders



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4 Comments on “Tuesday 7.12.11”

  1. jay d Says:



  2. Jodie C Says:

    you know it’s not going to be a good night at crossfit when you’re tired after the warm up wod!!! 😉

    10:18 rx

    I did like this wod….forearms were trashed!


  3. Nick C. Says:

    did this on Wednesday morning . . . 9:49


  4. Asian Jay Says:



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